Crossfit Garage – CrossFit

231123 (AMRAP – Rounds and Reps)

– RX –

AMRAP 20:

400-m run

50 KB swings (53/70 lb)

400-m single-KB farmers carry

– Partners run together and break up the other two movements as needed.

– INTERMEDIATE –

AMRAP 20:

400-m run

50 KB swings (35/53 lb)

400-m single-KB farmers carry

– Partners run together and break up the other two movements as needed.

– BEGINNER –

AMRAP 20:

200-m run

30 KB swings (18/26 lb)

200-m single-KB farmers carry

– Partners run together and break up the other two movements as needed.

General Warm-up (No Measure)

1 set:

400-m run

PVC switch warm-up game

• Athletes stand in a circle, and each athlete holds a PVC upright.

• Coach calls “left” or right,” and athletes rotate to the next PVC.

• Object: ensure the PVCs do not fall as the athletes rotate.

• The group must do penalty reps if an athlete drops a PVC or falls.

• Keep the penalties in the 5-10 rep range and use movements that don’t need to be taught.

Suggested penalty movements:

20 mountain climbers

5 burpees

20 jumping jacks

10 air squats

Dynamic warm-up | 2:00

1 set:

5 elbow-to-instep/side

20 alternating shoo the turtles

Skill Work (Checkmark)

Post-workout:

3 sets:

1:00 plank hold (accumulate)

20 strict sit-ups

Stretching (No Measure)

Accumulate:

1:00 foam roll calf/leg

1:00 lacrosse ball roll/foot

– AT-HOME – (AMRAP – Rounds and Reps)

AMRAP 20:

400-m run

50 alternating DB hang snatches (35/50 lb)

400-m single-DB farmers carry

– Partner run together and break up the other two movements as needed.