Crossfit Garage – CrossFit General Warm-up (No Measure) 1 set: 100-m jog :30 banded shoulder stretch/arm 1 set: 100-m run (moderate pace) 10 PVC pass throughs 1 set: 200-m run (fast pace) 10 scap pull-ups Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m Run Max Rep Pull-ups– INTERMEDIATE – AMRAP 20: 400-m run 5-10 pull-ups – BEGINNER – AMRAP 8: 200-m run 8 ring rows Rest 4:00 AMRAP 8: 200-m run 8 ring rows ‘Nicole’ (AMRAP – Reps) AMRAP 20 minutes: 400m Run Max Pull-ups Stretching (No Measure) 2 sets: :30 lacrosse ball pec mash/side :30 lacrosse ball bicep mash/arm Skill Work (Weight) Post-workout: On a 3:00 clock: Find a 1-rep-max weighted pull-up. Pull-upsRead more

Crossfit Garage – CrossFit General Warm-up (No Measure) 50 ft of each: Jog Skipping high knees Lateral shuffle Toy soldiers Samson lunges (10, then jog) Crawling spiderman lunges (10, then jog) Bear crawl Bunny hop Broad jump (5, then jog) Burpee broad jump (5, then jog) 230613 (Time) – RX – Every 3:00 for 7 sets: 200-m run Be sure to be fully warmed up as sprints at full speed can pull hammy’s. – INTERMEDIATE – Same as RX’d – BEGINNER – Every 3:00 for 7 sets: 150-m run Substitute with a C2 bike, air bike, row, or ski as needed Each run should be around 90% of your max speed. It shouldn’t be a sprint, but it should feel pretty close to it. For today’s stimulus, all sets need to be completed in under 1:00. If this isn’t manageable, reduce the distance to 150-m to practice moving at those...Read more

Crossfit Garage – CrossFit General Warm-up (No Measure) 50 ft of each: Jog Skipping high knees Lateral shuffle Toy soldiers Samson lunges (10, then jog) Crawling spiderman lunges (10, then jog) Bear crawl Bunny hop Broad jump (5, then jog) Burpee broad jump (5, then jog) 230613 (Time) – RX – Every 3:00 for 7 sets: 200-m run Be sure to be fully warmed up as sprints at full speed can pull hammy’s. – INTERMEDIATE – Same as RX’d – BEGINNER – Every 3:00 for 7 sets: 150-m runTotal time across all sets. :30 x 12 PC/HPC (Weight) Every :30 x 12 sets: 1 power clean + 1 hang power clean – Perform complex unbroken. – Hold a challenging weight across all sets — around 60-70% of your 1-rep max. Stretching (No Measure) Accumulate: 1:00 foam roll calf/leg 1:00 lacrosse ball roll/foot Power Clean Hang Power CleanRead more

Crossfit Garage – CrossFit General Warm-up (No Measure) 1 set: 10 leg swings/leg 10 lateral leg swings/leg 5 air squats 5 sumo stance squats 5 narrow stance squats 5 air squats 1 set: 10 arm swings across 10 arm swings overhead 10 torso twists/direction 5 air squats 5 sumo stance squats 5 narrow stance squats 5 air squats 1 set: 5 inchworms + 1 push-up each :30 alternating spiderman stretches :30 air squats Skill Work – Pre-workout: (Weight) 5 sets: 2 push jerks – Barbell comes from the floor. – Build to a heavy double. 230612 (Time) – RX – 5 rounds for time: 14 alternating DB single-leg squats (20/35 lb) 7 push jerks (105/155 lb) – Use a single DB. intended stimulus 6-10min – INTERMEDIATE – 5 rounds for time: 14 alternating single-leg squats (15/25 lb) 7 push jerks (75/115 lb) – BEGINNER – 5 rounds for time: 14...Read more

Crossfit Garage – Student Strength Back Squat (5×5 log your last attempt) Shoulder Press (5×5 log your last attempt)Read more