CrossFit – Wed, Sep 13

Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

2:00 bike, row, or ski

10 good mornings

10 alternating Cossack squats

10 alternating Samson stretches

2:00 bike, row, or ski

Deadlift (- RX –
6 sets for load:
3 deadlifts
– Use the same load across all sets.
– 80% of 1-rep max

Gymnastics Skill 1 (Checkmark)

6 sets:

5 toes-to-bars

4 gymnastics kipping pull-ups

3 bar muscle-ups

– Rest as needed between sets.

– In this skill session, the goal is to perform all 12 reps without coming down from the bar. Rest as much as needed between sets to maintain this stimulus.

– If necessary, reduce the reps to 4/3/2 or 3/2/1 depending on your capacity.

– Notice the similarities in the kip swing. If you don’t actively press down into the bar in your backswing and/or push away from the top of each rep, expect some difficulty.

Skill Work (No Measure)

Post workout:

3 sets:

10 banded deadlifts

10 band pull-aparts

Stretching (No Measure)


:30 Samson stretch/side

:30 elevated pigeon stretch/side

:30 seated reach stretch