Crossfit Garage – CrossFit WBs & Strict Muscle-Ups (Time) – RX – For time: 50-40-30 Wall-ball shots (14/20 lb) (9/10 ft) 5-4-3 Strict muscle-ups 17 minute time-cap Intended Stimulus: -15:00 -50 WBs in 4:00 or less -5 strict muscle-ups in 2:00 or less Skill Work (Checkmark) Post-workout: 2 sets: 30 V-ups 40 tuck-ups 50 hollow rocks Stretching (No Measure) 2 sets: 1:00 saddle stretch 1:00 child’s pose stretchRead more

Crossfit Garage – CrossFit General Warm-up (No Measure) 1 set: 10 ring rows 10 knee push-ups 10 air squats to a medicine ball 1 set: 5 scap pull-ups 5 push-ups 5 medicine-ball front squats – Hold the bottom of each squat for :01. 2 sets: 1-5 strict or foot-assisted pull-ups 1-5 hand-release push-ups 8 wall-ball shots 240425 (Time) – RX – For time: 50-40-30 Wall-ball shots (14/20 lb) (9/10 ft) 5-4-3 Strict muscle-ups – INTERMEDIATE – For time: 50-40-30 Wall-ball shots (10/14 lb) (9/10 ft) 5-4-3 Low-ring muscle-up transitions – BEGINNER – For time: 30-20-10 Wall-ball shots (8/10 lb) (9/10 ft) 5-4-3 Foot-assisted strict pull-ups Foot-assisted strict ring dips Skill Work (Checkmark) Post-workout: 1 set: 30 V-ups 40 tuck-ups 50 hollow rocks Stretching (No Measure) 2 sets: 1:00 saddle stretch 1:00 child’s pose stretch – AT-HOME – (Time) For time: 50-40-30 Single-arm dumbbell thrusters (35/50 lb) 5-4-3 Wall walk +...Read more

Crossfit Garage – CrossFit General Warm-up (No Measure) 2 sets with a partner: :30 med-ball chest passes :30 med-ball underhand tosses :30 med-ball side passes/side :30 med-ball squat + throw – Rest :20 between sets. Power Clean (- RX – For load: 3-3-3-3-3-3-3 Power clean – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d ) Skill Work (AMRAP – Reps) Post-workout: 1:00 max-rep power cleans – Use 75% of your heaviest set of the day. Stretching (No Measure) 2 sets: :30 double-forearm stretch :30 pigeon stretch/leg – AT-HOME – (Checkmark) EMOM 14: Min. 1 | 3 up-down + max vertical jump Min. 2 | 5 dumbbell power cleans (35/50 lb or heavier) – Use two dumbbells.Read more

Crossfit Garage – CrossFit Power Clean (- RX – For load: 3-3-3-3-3-3-3 Power clean) Intended Stimulus: -Lift every 3:00 -Unbroken sets of 3 -Build to a 3-rep-max -Start between 60-70% of 1-rep Skill Work (AMRAP – Reps) Post-workout: 1:00 max-rep power cleans – Use 75% of your heaviest set of the day. Stretching (No Measure) 2 sets: :30 double-forearm stretch :30 pigeon stretch/legRead more

Crossfit Garage – CrossFit General Warm-up (No Measure) 1 round: 200-meter jog 10 single-unders 10 alternating Spiderman + reaches 5 push-ups to downward dog 10 box step-ups 10 single-unders 10 alternating Samson lunges 5 push-ups to downward dog 10 box jumps 10 single-unders 10 alternating scorpion stretches 5 push-ups to downward dog 10 box jump-overs 200-meter run Skill Work (Checkmark) Pre-workout: EMOM 6: :15 jump rope skill practice 240423 (Time) – RX – 5 rounds for time: 20 box jump-overs (20/24 in) 20 push-ups 20 pull-ups – INTERMEDIATE – 4 rounds for time: 20 box jump-overs (20/24 in) 20 push-ups 15 pull-ups – BEGINNER – 3-4 rounds for time: 15 box jump-overs (12/20 in) 15 hand-elevated push-ups 15 ring rows Stretching (No Measure) 1 set: 1:00 foam roll calves/side 1:00 standing calf stretch/side – AT-HOME – (Time) 5 rounds for time: 20 object jump-overs (20/24 in) 20 push-ups 20 dumbbell...Read more