Crossfit Garage – At Home Workout Notes – 10+ reps/ set. – Moderate DB load (35/50 lb). – Adjust rep expectations relative to the DBs available. Fewer/more reps are okay if you have only heavier or lighter DBs. Scale to using just 1 DB (one hand on each head of the DB with the handle parallel to the floor) as needed. Warm-up (No Measure) On a 7:00 clock: 15 jumping jacks 3 inchworms 5 push-ups 10 hollow rocks :20 handstand hold 1 set: 5 pike push-ups (floor) 3 pike push-ups (feet elevated) 2 sets: 1-5 strict HSPU (for speed) – Rest as needed. Equipment Option (AMRAP – Reps) 5 sets for reps: Max unbroken DB shoulder presses – Rest 4:00 between sets. – Use two DBs. Bodyweight Option (AMRAP – Reps) 5 sets for reps: Max unbroken strict handstand push-ups – Rest 4:00 between sets. Skill Work (Checkmark) Post-workout: Accumulate:...Read more

Crossfit Garage – CrossFit General Warm-up (No Measure) 1 set: 3:00 row – Row at a slow/moderate pace here just to start getting warm. 1 set: :30 mountain climbers 5 inchworms + 1 push-up/rep 5 KB windmills/arm 1 set: :30 up-downs 10 single-arm KB swings, right arm 10 single-arm KB swings, left arm 1 set: :30 lateral burpees over the KB 20 KB swings 15 Min EMOM DL (Weight) EMOM 15: Min. 1-5 | 3 DL Min. 6-10 | 2 DL Min. 11-15 | 1 DL – Add load each minute. 230620 (Time) – RX – For time: 21-15-9: Deadlifts (155/225 lb) Lateral burpees over the barbell – INTERMEDIATE – For time: 21-15-9: Deadlifts (125/185 lb) Lateral burpees over the barbell – BEGINNER – For time: 21-15-9: Deadlifts (95/135 lb) Lateral burpees over the barbell Stretching (Checkmark) 3 sets: :30 child’s pose :15-:30 Samson stretch/leg Skill Work (AMRAP – Reps)...Read more

Crossfit Garage – At Home Workout Notes – 4:00-8:00. – Heavy DB load (50/70 lb or more). – Reduce the DB load to complete each round of DLs in 3 sets or less. Scale to burpees over a line (rather than jumping over the DBs) as needed, but prioritize maintaining full volume even if it disrupts the stimulus. Warm-up (No Measure) 1 set: 1:00 jumping jacks 1:00 mountain climbers 1:00 air squats – No rest between movements. 3 sets: :20 DB deadlifts – Rest :20 :20 lateral burpees over the DB – Rest :30-1:00. Equipment Option (Time) For time: 30 DB deadlifts 21 lateral burpees over the DB 20 DB deadlifts 15 lateral burpees over the DB 10 DB deadlifts 9 lateral burpees over the DB – Use two DBs. Bodyweight Option (Time) For time: 30 weighted deadlifts 21 lateral burpees over a line 20 weighted deadlifts 15 lateral burpees...Read more

Crossfit Garage – CrossFit General Warm-up (No Measure) 2 sets: :30 PVC good mornings :30 PVC overhead lunges :30 PVC pass throughs :30 jump rope – Rest :10-:15 between movements. 1 set: 10 alternating scorpion stretches 10 PVC overhead squats 10 scap pull-ups 10 PVC overhead squats – Hold the bottom of each squat for :01. Hang/Squat Snatch :30 x 15 (2 Rounds for weight) Every :30 x 15 sets: 1 hang squat snatch (50-60%) – Use the same load across. … directly into… Every :30 x 15 sets: 1 squat snatch (60-70%) – Use the same load across. Randy (Time) For Time: 75 Power Snatches, 75# / 55#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Stretching (Checkmark) 1 set: 1:00 foot lacrosse ball mash/side 1:00 foam roll lower back Hang Snatch Snatch...Read more

Crossfit Garage – At Home Workout Notes – 3:00-6:00. – Moderate DB load (35/50 lb). – Reduce DB load to maintain the stimulus AND complete sets of 10+ reps at a time. Warm-up (Checkmark) 2 sets: :20 toe touches – Rest :10. :20 alternating plank shoulder taps – Rest :10 :20 Arm swings overhead – Rest :10. 1 set: 10 stagger-stance DB good mornings/leg 5 single-arm DB press/arm 5 single-arm DB hang snatches/arm 5 single-arm DB snatches/arm 1 set: 8 left-arm DB power snatches 8 right-arm DB power snatches Equipment Option (Time) 5 rounds for time: 10 left-arm DB power snatches 10 right-arm DB power snatches Bodyweight Option (Time) 5 rounds for time: :30 handstand hold 15 jumping air squats Stretching (No Measure) 1 set: 1:00 foot lacrosse ball mash/side 1:00 foam roll lower backRead more