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