Crossfit Garage – CrossFit General Warm-up (No Measure) 2 sets: 200-meter run :20 handstand or pike hold 10 plank shoulder taps 10 air squats 10 reverse lunges Skill Work (5 Rounds for weight) Pre-workout: Every 2:00 for 5 sets: 3 shoulder presses 3 push jerks – Build to a heavy complex. – Take the bar from the floor. 240428 (Time) – RX – 3 rounds for time: 30 alternating single-leg squats 15 push jerks (65/95 lb) – INTERMEDIATE – 3 rounds for time: 20 alternating single-leg squats 15 push jerks (65/95 lb) – BEGINNER – 3 rounds for time: 20 alternating forward step lunges 15 push jerks (35/45 lb) Stretching (No Measure) 1 set: 1:00 barbell quad mash/leg :30 Samson stretch/leg – AT-HOME – (Time) 3 rounds for time: 30 alternating single-leg squats 15 DB push jerks (35/50 lb) – Use two DBs.Read more

Crossfit Garage – CrossFit General Warm-up (No Measure) 1 set: 200-meter run (slow) 10 kettlebell deadlifts 5/7-calorie row 1 set: 300-meter run (moderate) 10 Russian kettlebell swings 5/7-calorie row 1 set: 400-meter run (fast) 10 kettlebell swings 5/7-calorie row 240427 (AMRAP – Reps) – RX – 2 rounds for reps of: 3:00 toes-to-bars 3:00 kettlebell swings (35/53 lb) 3:00 calorie row – Run 400 m at the start of each interval. – INTERMEDIATE – Same as Rx’d – BEGINNER – 2 rounds for reps of: 3:00 hanging knee raises 3:00 kettlebell swings (18/26 lb) 3:00 calorie row – Run 300 m at the start of each interval. Stretching (No Measure) 1 set: 200-m cooldown walk 1:00 cobra stretch :30 scorpion stretch/arm – AT-HOME – (AMRAP – Reps) 2 rounds for reps of: 3:00 sit-ups 3:00 dumbbell swings (35/50 lb) 3:00 alternating single-arm dumbbell power cleans (35/50 lb – run 400...Read more

Crossfit Garage – CrossFit T2B, KBs, Row (2 Rounds for reps) – RX – 2 rounds for reps of: 3:00 toes-to-bars 3:00 kettlebell swings (35/53 lb) 3:00 calorie row – Run 400 m at the start of each interval. Intended Stimulus: -Runs in 2:15 or less -:45-1:30 to accumulate -T2B in sets of 3+ -KBs in sets of 10+ Stretching (No Measure) 1 set: 200-m cooldown walk 1:00 cobra stretch :30 scorpion stretch/armRead more

Crossfit Garage – CrossFit General Warm-up (No Measure) PVC switch warm-up game • Athletes stand in a circle, and each athlete holds a PVC upright. • Coach calls “left” or “right,” and athletes rotate to the next PVC. • Object: ensure the PVCs do not fall as the athletes rotate. • The group must do penalty reps if an athlete drops a PVC or falls. Penalty movements: 10 burpees 10 PVC pass throughs 10 PVC good mornings 10 PVC deadlifts 240426 (7 Rounds for reps) – RX – 7 x 1:00 rounds of: 21 double-unders 7 burpees Max-reps deadlifts (225/315 lb) – Rest 2:00 between rounds. – INTERMEDIATE – 7 x 1:00 rounds of: 15 double-unders 5 burpees Max-reps deadlifts (185/225 lb) – Rest 2:00 between rounds. – BEGINNER – 7 x 1:00 rounds of: 21 single-unders 3 burpees Max-reps deadlifts (95/135 lb) – Rest 2:00 between rounds. Stretching (No...Read more

Crossfit Garage – CrossFit DUs, Burpees, DLs (7 Rounds for reps) – RX – 7 x 1:00 rounds of: 21 double-unders 7 burpees Max-reps deadlifts (225/315 lb) – Rest 2:00 between rounds. Intended Stimulus: -3+ DLs/round -DUs in :20 or less -Burpees done by :45 Stretching (No Measure) 1 set: 1:00 foam roll glutes/side 1:00 seated pike stretchRead more