Monday, January 3

1
Jan

Monday, January 3

Crossfit Garage – Remote Coaching

Warm-up

Warm-up (No Measure)

EMOM X 8

Minute 1: 8 Straight Leg Deadlift + 4 Up-Downs

Minute 2: 10 Banded Lat Pulldowns + 4 Up-Downs

Weightlifting

Pause Deadlift (3RM Deadlift with 1sec pause between reps)

Part 1

15 Minutes to Build to 3RM Deadlift with 1 sec. pause on ground between reps

Strict Pull-Ups

Part 2

3 Sets Max Strict Pull-Ups

(Rest 2 minutes between sets)

Metcon

Metcon (Weight)

EMOM X 9

Minute 1: 3 Deadlifts (Athlete’s Choice, Heavy)

Minute 2: Max Bar Facing Burpees

Minute 3: Max Pull-Ups

(Score is Total Burpees + Pull-Ups)

LEVEL UP OPPORTUNITY: Bar MU for Pull-Ups (Gymnastics Focus)

Cool Down

1:00 Banded Hamstring Stretch/Side