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



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


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


EMOM 30 Box Jump Pull Double Sit Row (AMRAP – Reps)

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)
add good notes

Cool Down

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