Crossfit Garage – CrossFit Warm-up Skill/Strength Pull-ups Pull ups progression options: Kip swing with feet on box 2 kip swings + 1 Kip, with feet on box 2 kip swings + pull-up, with feet on box 2 kip swings + 1 pull-up + 2 kip swings, with feet on box box pull-ups strength options: banded on rig and pvc pull down barbell on rig rows barbell on rig seated pull ups banded pull up (and crossed) – strict or swing/kip banded on J hook pull up – strict or swing/kip Metcon Half Murph (Time) Rx 800 m run 50 pull ups 100 push ups 150 Air Squats 800 m run (split reps however you need… Cindy perhaps) Rx+ 1 mile run 50 pull ups 100 push ups 150 air squats 1 mile run (in order) (weight vest optional 20/14)Read more

Crossfit Garage – CrossFit Order Up (Time) 6 Rounds 400m Run 21 KB Swing (53/35) 14 Single KB Waiter Squat (53/35; 7L/7R) 30 Sit-ups RX+ KB (70/53)Read more

Crossfit Garage – CrossFit Warm-up 100m Jog 25ft: Bear Crawl Scoop hamstring stretch Butt Kicks High Knees Side Lunges Into: 2X 20 Arm Circles (10 forward/10 reversed) 10 Groiners 5 Inchworms with push-up 10 SCAP pull-ups (pull-ups round 2) 10 slow air squats (pause at the bottom) 10 Sit-ups Metcon Partner Angie – tapout (Time) “Partner Angie” With Run to Tap in/out For time: 400m Run 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats 400m Run RX+ Bring your weight vest! Who is getting ready for Murph!? One partner works while the other rests, alternating as needed. Find a place on the rig for pull-ups and grab a sit-up pad Scale options – Banded Pull-ups or Jumping Pull-ups, Knee push-ups, Knee raisesRead more

Crossfit Garage – CrossFit Warm-up 2 Rounds: 100m jog 8 Barbell DL 8 Hang Muscle Cleans 8 Cossack Squats 8 Scap Push-ups 8 Kip Swings Skill/Strength Clean for 15 min, 3 sets of 3 reps, building each time. If possible on the last set try for 3+ reps. Squat preffered Metcon wb shuttle run burpee 3RM Thruster (AMRAP – Rounds and Reps) AMRAP in 9 min: 12 x WB 20/24# 3 shuttle run (there, back, there) 9 x up/down 3 shuttle run (there, back, there) Followed by 6 min to establish your heaviest 3RM Thruster (score in notes also) Shuttle: Rig to rowers, then back to rig, then to rowers and is 20 ft or 4 mats wide ways Thruster Reference Squat Clean Power CleanRead more

Crossfit Garage – CrossFit Warm-up 3 rounds 100m row 10 banded pull downs (tricept) 10 push up shoulder taps 10 light db press 10 sit ups followed by: arm circles hug yourself Skill/Strength 20 min to find your progression GHD Sit-ups Pull-ups Handstand Walk Dips Metcon EMOM 16 ghd pull up handstand walk dip (AMRAP – Reps) EMOM for 16 min: 1: 20 Sit-ups 2: 15 Pull-ups 3: 15 HSPU 4: 10 dips – box, elevated, matador, ring (your choice) Rx+: 15 GHDs 10 C2B 18 ft HS walk 5 Unassisted dips Shotgun start as needed Pick the harder option for your progression path Take good notes for next time Scoring: Rx – 220 reps, Rx+ – 192 repsRead more