Crossfit Garage – CrossFit

General Warm-up (No Measure)

2 sets:

:20 jumping jacks

10 alternating Cossack squats

:20 mountain climbers

10 counterbalance squats

Skill Work – Pre-workout

warm up the squat clean

– triple extension

– arms stay straight until fully extended

– arms pull you under the bar, NOT the bar up to your shoulders

Squat Clean (- RX –
For load, on a running clock:
From 0:00-7:00:
Find a 5-rep-max squat clean

From 7:00-14:00:
Find a 3-rep-max squat clean

From 14:00-21:00:
Find a 1-rep-max squat clean)

Record the heaviest loads lifted for 5 and 3 reps in the comments.

Push Up Negatives/DB Seated Press (5 Rounds for reps)

5 sets:

5 handstand push-up negatives

5 single-arm DB seated strict presses/arm

:30 max handstand push-ups

– Rest 2:00 between sets.

– Maintain no less than a 2 count on the descent of the negative. You do not want your head “crashing” to the floor.

– Use a weight for the DB strict press that allows you to complete all 5 reps on each arm unbroken.

– You may perform the handstand push-ups as strict or kipping. If you are capable of performing 15 unbroken kipping reps, you should perform strict reps in this skill work.

– Do not rest more than :10 between exercises.

Stretching (No Measure)

1 set:

1:30 couch stretch/side