CrossFit – Tue, Jun 11

Crossfit Garage – CrossFit

General Warm-up (No Measure)

Dynamic warm-up

1 set:

200-meter run or ski

1 set:

10 jumping jacks

10 alternating Spiderman stretch + reaches

10 push-ups to downward dog

10 alternating Samson lunges

10 reverse lunges

10 jumping jacks

10 alternating scorpion stretches

10 air squats

Plank tap relay game

• Set up a row of 10-15 kettlebells, dumbbells, or medicine balls.

• If you have 5 or fewer athletes, they can move through one after the other; they don’t have to race head to head.

• Each athlete must touch each object twice.

• You can increase the difficulty of the game by increasing the number of times athletes touch each object.

On a 5:00 clock:

Plank tap relays

240611 (Time)

– RX –

For time:

27-21-15

Knees-to-elbows

Hand-release push-ups

Russian KB swings (53/70 lb)

– INTERMEDIATE –

For time:

21-15-9

Knees-to-armpits

Hand-release push-ups

Russian KB swings (53/70 lb)

– BEGINNER –

For time:

15-12-9

Hanging knee raises

Push-ups from the knees

Russian KB swings (18/26 lb)

Skill Work (Checkmark)

Post-workout

1 set:

200-ft single-arm overhead kettlebell walk

– Use your workout weight.

– Switch arms as needed.

Stretching (No Measure)

1 set:

1:00 doorway pec stretch/side

– AT-HOME – (Time)

For time:

27-21-15

Lying knees-to-elbows

Hand-release push-ups

Russian dumbbell swings (35/50 lb)