Crossfit Garage – CrossFit

General Warm-up (No Measure)

2:00 cardio machine of athlete’s choice

AMRAP 6:

20 jumping jacks

10 single-arm DB presses/arm

10 scap pull-ups

5 burpees

Skills

Pull-ups

Various options-

barbell on rig rows

barbell on rig seated pull ups

banded on bar pull up

– strict or swing/kip

banded on J hooks pull up

– strict or swing/kip

ring rows

jumping

Handstand Walk

Practice – find your progression

Kick up some, no wall

Kick up to wall, tap, down

kick up and hold

hold and shift weight on shoulders

hold and lift hands up a bit

Toes on a box, bent, hands walk around box

HS walk into the wall a few steps

no wall, kick up with friend support

no wall, walk with friend support

HS walk

Metcon

c2b pull up handstand walk (Time)

– RX –

5 rounds for time:

15 chest-to-bar pull-ups

25-ft handstand walk-

INTERMEDIATE –

5 rounds for time:

10 chest-to-bar pull-ups

1:00 handstand walk attempts

– BEGINNER –

5 rounds for time:

15 jumping chest-to-bar pull-ups

:30 piked/plank shoulder taps
INTENDED STIMULUS

8:00-12:00.

Gymnasty workout designed to improve athletes’ skills under fatigue.

This should be a sprint, though the handstand walk might slow things down as athletes fatigue.

Stretching (No Measure)

2 sets:

1:00 foam roll upper back

:30 cat-cow

:30 standing pike stretch