WOD

Download List of At-Home Workouts

Crossfit Garage – CrossFit Warm-up (No Measure) 1:00 Wrist/Forearm Stretch, into: AMRAP X 7 :30/side Groiner 8 Banded Pull-Aparts 8 Muscle Clean 8 Front Squats Review Back Squat 2×3 (1 sec pause) *First set w/ light load, second set with light-moderate Weightlifting Back Squat (1×1) 20:00 to build to 1RM. Stay here as long as you need if you want to prioritize the lift Metcon 2BB Tester (Time) 500m row 40 air squats 30 sit ups 20 push ups 10 ring rows Rx+ 10 Pull ups (make notes so you can compare apples to apples) Bright Spot Pull-ups Cool Down 1:00/Side Barbell Quad Smash 1:00/Side Couch Stretch
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Crossfit Garage – CrossFit Warm-up (No Measure) Quad Stretch Calf Stretch, into: 2 Rounds: 10/8 Cal Bike 200m Jog 10/10 Leg Swings (Forward/Back) 10/10 Leg Swings (Side to Side) Metcon EMOM Echo Cal Run (AMRAP – Reps) EMOM X 30 Minute 1: 12/10 Cal Bike Minute 2: 200m run Minute 3: RestScore: total reps 200m = 2 reps 140 reps (M) 120 reps (W) 1RM BS is tomorrow. Plan accordingly Finisher 3 Rounds for Quality 10/10 Pallof Press 15 Hollow Rocks 15 Supermans 200m Run (Time) 100m Run (Time) Bright Spot Cool Down 1:00/side standing calf stretch
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Crossfit Garage – CrossFit Warm-up (No Measure) EMOM X 8 Minute 1: :45 Row (Inc. pace each minute) Minute 2: 6 PVC Pass Throughs + 6 Strict Press Weightlifting Push Jerk (4×5) *build or hold same weight across all 4 sets Metcon “Up Stream” (AMRAP – Rounds and Reps) AMRAP X 12 2 Shoulder to OH (155/105) 2 Cal Row *Reps increase by 2 each round* Bright Spot Push Press Cool Down 3-way banded distraction shoulder stretch (:45/side)
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Crossfit Garage – CrossFit Multiplier (Time) 3/3 Echo Bike Intervals (:20 Work :30 Rest) 9 DB Power Snatch (50/35) 6 GHD 3 C2B 3/3 Echo Bike Intervals (:20 Work :30 Rest) 9 Wall-Balls (20/14) 6 WB Squats 3 Burpee Over WB 3/3 Echo Bike Intervals (:20 Work :30 Rest) 21 Double-unders 15 Push-ups 9 Air SquatsEcho Rd 1: 45/35 Cals Total Echo Rd 2: 42/32 Cals Total Echo Rd 3: 39/29 Cals Total Delta from Cals is multiplier for 9-6-3 Round (ie – 1st Echo you get 42 Cals, 45-42=3: 27 DB Power Snatch; 18 GHD; 9 C2B)
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Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) “Simon Says” Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 28 (I GO, YOU GO) 9 Box Jump Overs (24/20) 6 Push-Ups 3 T2B Cool Down 1:00 Standing Calf Stretch/Side 1:00 Scorpion Stretch/Side
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