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

Crossfit Garage – CrossFit Warm-up Skill/Strength 10 min for tire flip practice Power Snatch up to 60% Warm up to just a bit higher than the weight you’ll use in the WOD Metcon burpee run tire flip snatch (Time) For time: 25 burpee buy in, followed by 5 rounds of 200m run 2 x tire flips (your choice) 6 x snatch at 55% 1RMpractice those tire flips before handRead more

Crossfit Garage – CrossFit Warm-up AMRAP X 8 20 Jumping Jacks 10 PVC Around the Worlds 3 Inchworms with Push-up 3-5 reps with empty bar: Snatch DL Down Shrug Down Shrug w/ Elbows Muscle Snatch Hang Power Snatch Overhead Squat Power Snatch Squat Snatch Skill/Strength 10 min for tire flip practice Snatch Build to above working weight in retcon Power Snatch up to 70-80% Warm up to just ahigher than the weight you’ll use in the WOD Metcon burpee run tire flip snatch (Time) For time: 25 burpee buy in, followed by 5 rounds of 200m run 2 tire flips (your choice) 6 snatches at 55% 1RM finish w/ 25 Burpees Rx+ 65%practice those tire flips before handRead more

Crossfit Garage – CrossFit Warm-up LINE DRILLS: 25’ Walking Figure-4 Stretch 25′ Ham Scoops 25’ Quad Stretch 25′ Alternating Side Lunges Calf Stretch 10 push ups 10 sit ups Into.. 200m Jog Skill/Strength Rope Climb 10min of practice. Remember what you were doing yesterday and make progress Rope climb progressions – lay/sit rope pull climbing to feet – seated box leg wrap – pull up rig hold feet wrap stand – seated box leg wrap stand up Metcon Remember the tire flips tomorrow will get your clothes dirty. Plan ahead EMOM 20 bear crawl sit up hold rope climb (AMRAP – Reps) EMOM for 20 min max reps of: 1: Bear crawl (1 rep = 6 ft ) 2: Abmat sit ups or GHD sit up (3 reps per GHD) 3: Continuous Front Rack hold 53/35# kb x 2 (1 rep = 10 sec) 4: Rope Climbs 5: Db Hang...Read more

Crossfit Garage – CrossFit Warm-up Skill/Strength Overhead Squat 20 min to build to your heaviest set of 3 reps. aka find your 3RM. This is the priority for the day. Stay here as long as you need, but the class will move on Rope Climb 10 min of rope climbing. Find your progression. Tomorrow we’ll train it – lay/sit rope pull climbing to feet – seated box leg wrap – pull up rig hold feet wrap stand – seated box leg wrap stand up Metcon 500m Row (Time) Max Effort 500m RowThis is it! Go all out. Leave nothing on the table. If done right it will crush your hopes and dreamsRead more