Monday, August 16

14
Aug

Monday, August 16

Crossfit Garage – CrossFit

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Warm-up (No Measure)

EMOM X 8

ODD Minutes:

:40 Penguin Taps

:40 Single Unders

:40 High Jump Single Unders

:40 Double Unders/Attempts

EVEN Minutes:

3 Up-Downs + 3 Push-up to Pike

– Calf Stretch

Specific:

Tempo Floor Press

2×5 (3131 Tempo)

Weightlifting

Floor Press (1RM)

18 Mins To Find 1RM Floor Press (Compare to 7/12)

General Breakdown:

Min 0-5→ Sets of 2-4 building to 70-75%

Min 5-9→ Sets of 1-2 building to 90%

Min 9-18→ 3 Attempts at 1RM

Metcon

Burpee Pull-up Dub (Time)

3 Rounds:

8 Burpee Pull-Up

60 Double Unders

Rx+ Burpee Muscle-Up

10 MIN CAP
SU 1:1

Bright Spot

Double-Unders

Bench Press

Pull-ups

Muscle-ups

Cool Down

1:00/Side Bent arm chest stretch on Rig