Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

:30 single-unders

10 alternating spidermen

10 air squats

– Hold the bottom of each squat for :02.

1 set:

:30 single-single-double

10 hamstring kick-ups/side

10 air squats

– No pause at the bottom.

1 set:

:30 double-unders

5 elbow-to-instep/side

10 counterbalance plate squats (10-15 lb)

– Hold the bottom of each squat for :02.

Skill/Strength

2 Power Cleans + 1 Squat Clean (8 Rounds for weight)

Pre-workout:
EMOM 8:
2 power cleans + 1 squat clean
– Build in load every minute, maintaining sound technique.
– Get above the weight you plan on using in the workout

Squat Clean

Double-Unders

5 min of practice

stretch your calves between sets

Metcon

DU squat clean (AMRAP – Rounds and Reps)

– RX –

AMRAP 12:

36 double-unders

6 squat cleans (95/135 lb)

– INTERMEDIATE –

AMRAP 12:

36 double-under attempts

6 squat cleans (75/115 lb)

– BEGINNER –

AMRAP 12:

48 single-unders

6 squat cleans (65/95 lb)
INTENDED STIMULUS

6-8 rounds.

Barbell loading should allow for 6 unbroken reps.

Touch-and-go OR fast singles on the cleans.

Double-unders in :30 or less.

Stretching (No Measure)

1 set:

1:00 lat foam roll/side

1:00 calf foam roll/side