Crossfit Garage – CrossFit

Warm-up

– Calf Stretch

– Hips/Ankles Stretch on Rig, into:

200m Jog

10/10 Forward + Back Shoulder Shrugs

10 PVC ATW

10 Single DB Strict Press

PVC/Bar Shoulder-to-OH Warmup:

– Footwork

– 1×6 empty bar

– 1×4 increased weight

Weightlifting

Push Jerk (3-3-2-2-1-1-1)

Build across sets to a heavy single to be used for today’s Metcon

– may also perform Split Jerk

Metcon

Shuttle to Overhead (3 Rounds for reps)

From 0:00-3:00 (3:00 mins):

Run 400m

Max Shoulder-to-Overhead

*Rest 1:00*

From 4:00-8:00 (4 minutes):

Run 600m

Max Shoulder-to-Overhead

*Rest 2:00*

From 10:00-15:00 (5 minutes):

Run 800m

Max Shoulder-to-Overhead

Rx 75% 1RM Push Jerk/Split Jerk

Rx+ 80%
– barbell received from rack

score each round for reps; include weight used in notes

Bright Spot

Split Jerk

400m Run (Time)

Max Effort 400m Run

600m Run (Time)

800m Run (Time)

Max Effort 800m Run