Crossfit Garage – CrossFit General Warm-up (No Measure) 1 set: :30 bike (easy pace) 10 alternating scorpion stretches :30 plank hip taps (same side) 1 set: :30 bike (moderate pace) 10 knee push-ups :30 active bar hang 1 set: :30 bike (fast pace) 10 single-arm dumbbell shoulder presses/arm 10 scap push-ups 1 set: :30 bike (sprint pace) :30 single-arm dumbbell overhead hold/arm 10 scap pull-ups 240414 (Time) – RX – For time: 5-10-15-20-25 Echo bike calories DB hang snatches, left-arm (25/35 lb) DB hang snatches, right-arm – INTERMEDIATE – For time: 5-10-15-20 Echo bike calories DB hang snatches, left-arm (15/25 lb) DB hang snatches, right-arm – BEGINNER – For time: 5-10-15 Echo bike calories DB hang snatches, left-arm (10/15 lb) DB hang snatches, right-arm Skill Work (Checkmark) Post-workout Accumulate 10 reps of each movement per arm: DB Turkish get-up + windmill Stretching (No Measure) 1 set: 1:00 pigeon pose/side –...Read more

Crossfit Garage – CrossFit 20240414 (Time) 500/400m Row 400m Run 30 Thrusters (75/55) rest 4 minutes 500/400m Row 400m Run 20 Thrusters (95/65) rest 4 minutes 500/400m Row 400m Run 10 Thrusters (115/85) Skill Work (Checkmark) Post-workout Accumulate 10 reps of each movement per arm: DB Turkish get-up + windmill Stretching (No Measure) 1 set: 1:00 pigeon pose/sideRead more

Crossfit Garage – CrossFit General Warm-up (No Measure) Med-ball toss warm-up | 6:00 1 round: 10 air squats, no ball 10 granny tosses 10 chest passes 10 side tosses, right 10 side tosses, left 10 roll passes 10 squat throws 2 sets: 5 wall-ball shots – Partners take turns. 240413 (AMRAP – Rounds and Reps) – RX – AMRAP 25 with a partner: 20 wall-ball shots (9/10 ft)(14/20 lb) 10 bar muscle-ups 5 wall walk + burpees – Partners split work as needed. – INTERMEDIATE – AMRAP 25 with a partner: 20 wall-ball shots (9/10 ft)(10/14 lb) 10 chin-over-bar pull-ups 3 wall walk + burpees – Partners split work as needed. – BEGINNER – AMRAP 25 with a partner: 20 wall-ball shots (9/10 ft)(6/10 lb) 10 jumping pull-ups 3 inchworm + burpees – Partners split work as needed. Stretching (No Measure) Accumulate: 2:00 reach, roll, and lift – AT-HOME –...Read more

Crossfit Garage – CrossFit WBs, Muscle-Ups, WW (AMRAP – Rounds and Reps) – RX – AMRAP 25 with a partner: 20 wall-ball shots (9/10 ft)(14/20 lb) 10 bar muscle-ups 5 wall walk + burpees – Partners split work as needed. Intended Stimulus: -8+ rounds -WBs & Bar muscle-ups in small, fast sets -Alternate single reps on WW + Burpee Stretching (No Measure) Accumulate: 2:00 reach, roll, and liftRead more

Crossfit Garage – CrossFit PCs, 400m, Plank (Time) – RX – 3 rounds for time: 21 power cleans (105/155 lb) 400-m run Plank hold for time equal to run time – Plank hold should be unbroken. 24 minute time-cap Intended Stimulus: -20:00 -PC load allows for 5-7 reps -400m < 2:00 -Plank < 3:00 -Plank on hands or elbows Stretching (No Measure) Accumulate: 1:00 foam roll calves 1:00 cobra stretch For Reference Power CleanRead more