Crossfit Garage – CrossFit
Warm-up (No Measure)
Calf Streth, Into:
2 Rounds:
25 High Jump Single Unders —> Double Unders/Attempts
10 Box Step-Overs —> Box Jump Over
10 Scap Push-ups —> Scap Pull-ups
10 Banded Lat Pulldowns
Pull-up Progression:
5 Kip Swings
5 Big Kip Swings w/ Hip Pop
5 Jumping Kipping Pull-Ups (w/ focus on push away at top)
5 Bar MU, C2B Pull-Ups, Kipping Pull-Ups, Banded Kipping Pull-Ups, Jumping Pull-ups, or Ring Row
Skills
Pull-ups
Coach FOCUS here.
progression options:
Kip swing with feet on box
2 kip swings + 1 Kip, with feet on box
2 kip swings + pull-up, with feet on box
2 kip swings + 1 pull-up + 2 kip swings, with feet on box
box pull-ups
strength options:
banded on rig and pvc pull down
barbell on rig rows
barbell on rig seated pull ups
banded pull up (and crossed)
– strict or swing/kip
banded on J hook pull up
– strict or swing/kip
Muscle-ups
coach focus is Pull Ups
if you move here you focus on
large swing
aggressive kip
narrow grip on bar (inside shoulders or closer)
explosive sit up over your hands
Metcon
EMOM 30 Box Jump Pull Double Sit Row (AMRAP – Reps)
EMOM X 30
Minute 1: 12 x Box Jumps/Steps (24/20)
Minute 2: Max Ring Row, Pull-ups, C2B, BMU, RMU (Athletes’ choice )
Minute 3: 45 Double Unders (SU 1:1)
Minute 4: Max sit-ups
Minute 5: 10/7 cal row (active recovery)
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