WOD

Download List of At-Home Workouts

Crossfit Garage – CrossFit General Warm-up (No Measure) 1 set: :10 high knees :10 butt kickers 100-meter jog 50-meter single-arm farmers carry/side 1 set: :10 high knees :10 butt kickers 100-meter run 25-meter farmers carry/side 1 set: :10 high knees :10 butt kickers 100-meter hard run 50-meter farmers carry (fast) 240320 (AMRAP – Rounds and Reps) – RX – AMRAP 12: 50-m double-DB farmers carry (35/50 lb) 100-m run 10 chest-to-bar pull-ups – INTERMEDIATE – AMRAP 12: 50-m double-DB farmers carry (20/35 lb) 100-m run 10 pull-ups – BEGINNER – AMRAP 12: 50-m double-DB farmers carry (10/15 lb) 100-m run 10 banded strict pull-ups Skill Work (Checkmark) Post-workout: Accumulate: 10 Turkish get-ups/arm – Use a single DB or KB. – Build in load as desired through all 10 reps. Stretching (No Measure) 1 set: :45 scorpion stretch/side :45 lacrosse ball upper back/side :45 table top stretch – AT-HOME – (AMRAP...
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Crossfit Garage – CrossFit Farmers, Runs, C2B (AMRAP – Rounds and Reps) – RX – AMRAP 12: 50-m double-DB farmers carry (35/50 lb) 100-m run 10 chest-to-bar pull-ups Skill Work (Checkmark) Post-workout: Accumulate: 10 Turkish get-ups/arm – Use a single DB or KB. – Build in load as desired through all 10 reps. Stretching (No Measure) 1 set: :45 scorpion stretch/side :45 lacrosse ball upper back/side :45 table top stretch
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Crossfit Garage – CrossFit General Warm-up (No Measure) 1 set: 2:00 run, bike, or row 3 sets: 6 push-ups 8 alternating Cossack squats 10 dumbbell goblet squats Front Squat (- RX – 5 sets for load: 5 front squats – INTERMEDIATE – Same as RX’d – BEGINNER – Same as RX’d ) Stretching (No Measure) 3 sets: :30 cobra stretch :30 Spiderman stretch, left :30 Spiderman stretch, right – AT-HOME – (5 Rounds for reps) 5 sets for reps: 1:00 dumbbell squats – Rest 2:00 between sets. – Use two dumbbells. Go as heavy as possible.
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Crossfit Garage – CrossFit General Warm-up (No Measure) 1 set: 2:00 run, bike, or row 3 sets: 6 push-ups 8 alternating Cossack squats 10 dumbbell goblet squats Front Squat (- RX – 5 sets for load: 5 front squats) Stretching (No Measure) 3 sets: :30 cobra stretch :30 Spiderman stretch, left :30 Spiderman stretch, right
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Crossfit Garage – CrossFit General Warm-up (No Measure) 1 set: 2:00 run, bike, or row 3 sets: 6 push-ups 8 alternating Cossack squats 10 dumbbell goblet squats Front Squat (- RX – 5 sets for load: 5 front squats) Warm up to 70% All 5 sets at 70% or greater of 1-rep-max Rest 2-3 min between lifts Use the last 5 minutes to roll and stretch Stretching (No Measure) 3 sets: :30 cobra stretch :30 Spiderman stretch, left :30 Spiderman stretch, right
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