Crossfit Garage – CrossFit Warm-up (No Measure) EMOM X 6 Minute 1: 3 Push-Up to Pike + :20 Plank Minute 2: 10 Banded Tricep Ext Skills Dips 10min of….Find an easy dip for today, we’ll get more complicated as we progress db on boxes feet on the floor db on boxes feet on the floor Rings jump and hold Rings jump and slowly descend swamp matador as needed Rope Climb 10 min to find your progression Rope climb progressions – lay/sit rope pull climbing to feet – seated box leg wrap – pull up rig hold feet wrap stand – seated box leg wrap stand up Metcon Dip Mountain climber Wall Ball Rope Climb (AMRAP – Rounds and Reps) AMRAP X 10 10 Dips (Athletes’ choice) 50 Mountain Climbers 12 Wall Balls 20/14 1 Rope Climbadd to notes type of dips Cool Down 1:00/Side Scorpion Stretch 1:00/Side Standing Tricep Stretch...Read more

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 8 25 Jumping Jacks 10 Single DB Sumo Deadlift 10 Alt. DB Snatches 10 Single DB Thruster 5 Inchworms (No Push-Up) Review DB Movements Metcon Fight Gone Bad (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories) 1 minute Rest.build stations to rotate around if its a bigger class. Either shotgun or stagger start in that case Fight Gone Bad Scaled (AMRAP – Reps) 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (14/8 lb) 1 minute Sumo Deadlift High-Pulls (35/15 lb) 1 minute Box Steos (20 in) 1 minute Push Press (35/15 lb) 1 minute Row (calories) 1 minute Rest. Skills Rope Climb...Read more

Crossfit Garage – CrossFit Warm-up (No Measure) Banded Front Rack Stretch, into: 2 Rounds @ Increasing Pace: 20 High Jump SU —> DU/Attempts 8/6 Cal Row 8/6 Cal Bike 5 Hang Muscle Cleans Weightlifting Hang Power Clean (1×5) for 15 min, 3 sets of 5 reps, building each time. If possible on the last set try for 5+ reps. Get above the weight you’ll use in the WOD Metcon Dub Row Echo Hang Power (AMRAP – Rounds and Reps) AMRAP X 22 50 Double Unders 40/32 Cal Row 30/25 Cal Bike 20 Hang Power Cleans(135/95lbs)SU 1:1 Target weight is 70% of your HPC 1RM Dub Row Echo Hang Power Scaled (AMRAP – Rounds and Reps) AMRAP X 22 40 Single or Double Unders 30/32 Cal Row 20/25 Cal Bike 10 Hang Power Cleans(95/65lbs) Cool Down 1:00 Feet Up the Wall Stretch ()Read more

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 8 200m run 8 Cossack Squats 8 PVC Pass Throughs 8 Kip Swings Empty Bar – 3-5 reps each: Snatch DL Down Shrug Down Shrug w/ elbows Muscle Snatch Power Snatch Skill/Strength Bench Press for 15 min, 3 sets of 3 reps, building each time. If possible on the last set try for 3+ reps. Metcon Power Snatch 200 Toes (Time) 21-15-9 Power Snatch (95/65lbs) T2B *Run a 200m run between each round including at the finish* Rx+ (115/80lbs)scale to land around 14min Target weight is 60% of your PS 1RM Power Snatch 200 Toes Scaled (Time) 21-15-9 Power Snatch (45/35lbs) Sit ups *Run a 100m run between each round including at the finish* scale to land around 14min () Cool Down 1:00 Alternating Between Cobra and Down Dog Reference Power SnatchRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 1:00 Pigeon Pose/Side, into.. 2 Rounds: 8 Groiners 8 Air Squats (1 sec pause) 8 Barbell Upright Rows 8 Up-Down Step-Ups Empty Bar: 10 Elbow Rotations 5 reps (2 second pause @ bottom) Metcon EMOM FS Lateral Sumo Box (AMRAP – Reps) EMOM X 16 Minute 1: 12 Front Squats (95/65lbs) Minute 2: Max Lateral Up-Downs over Bar Minute 3: 12 Sumo Deadlift High Pull Minute 4: Max Box Jumps (24/20) *Score = total number of Up-Downs + Box Jumps1 Bar per person EMOM FS Lateral Sumo Box Scaled (AMRAP – Reps) EMOM X 16 Minute 1: 12 Front Squats (45/35lbs) Minute 2: Max Lateral Up-Downs over Bar Minute 3: 12 Sumo Deadlift High Pull Minute 4: Max Box Steps (24/20) *Score = total number of Up-Downs + Box Steps Skills Rope Climb Rope climb progressions – lay/sit rope pull climbing to feet...Read more