Crossfit Garage – CrossFit EMOM 24 (AMRAP – Reps) Min 1: 15/11 Cal Row Min 2: KB Goblet Squat (70/53) Min 3: 14/10 Echo Cals Min 4: 30 sec PlankScore is total Goblet Squat RepsRead more

Crossfit Garage – CrossFit Metcon Saturday Body Weight WO (Time) 3 Rounds 10 Calories on the Rower 20 Push Ups 30 Pull Ups 40 Burpee Box Jump Overs 50 Air Squats 40 Burpee Box Jump Overs 30 Pull Ups 20 Push Ups 10 Calories on the RowerPartnerRead more

Crossfit Garage – CrossFit Warm-up (No Measure) EMOM X 6 Minute 1: :45 Bike (@ increasing pace) Minute 2: 4 Straight-Leg Barbell DL + 5 Straight Leg Sit-Ups Weightlifting Deadlift for 15 min, 3 sets of 5 reps, building each time. If possible on the last set try for 5+ reps. Metcon Deadlift Echo Interval (Time) 35–21-14 Deadlift (185/135lbs) Calorie Bike (30-18-11 Females) Rx+ (225/155lbs)Scale to land near 13min (this means 11-15min is good). Target weight is 50% of your DL 1RM Deadlift Echo Interval Scaled (Time) 21-15-9 Deadlift (115/80lbs) Calorie Bike (15-9-6 Females) Scale to land near 13min (this means 11-15min is good) Cool Down 1:00/Side Knees to Side StretchRead more

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 6 5 Slow Banded Good Morning 5 Push-Up to Pike 20 Plank Shoulder Taps 10 Single KB Deadlift Review Floor Press, into: 1×10 empty bar Metcon KBS HRPU Wall Walk (Time) 5 Rounds: 15 Kettlebell Swings (53/35lbs) 15 Hand Release Push-Ups 3 Wall Walks Rx+ 4 Wall Walks/Roundscale to hit aound 15 min KBS HRPU Wall Walk Scaled (Time) 5 Rounds: 10 Russian Kettlebell Swings (53/35lbs) 10 Push-Ups Knee or toe (Athlete Choice) 30sec Hand Stand Hold aim to complete in 15 min Skills Pull-ups Coach FOCUS here. 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...Read more

Crossfit Garage – CrossFit Warm-up (No Measure) Thoracic Extension Stretch (foam roller) 2:00 200m jog/250m row, into.. 2 Rounds: :30 Banded Front Rack Stretch/Side 10 Wall-Facing Prisoner Squats 9 Push Press 2 Sets: 5 Pause Front Squats (3 Sec Pause) (one with empty bar, one with light load) Weightlifting Front Squat (3×3) for 15 min, 3 sets of 3 reps, building each time. If possible on the last set try for 3+ reps. Metcon Thrusters 200m Couplet (AMRAP – Rounds and Reps) AMRAP X 11 9 Thrusters (95/65lbs) 200m run Rx+ All runs sub 1:00 + Unbroken Thrusters200m = 4 reps Scale to shoot for aournd 5 rounds Target weight is 55% of your Thruster 1RM or 35% of your FS 1RM Thrusters 200m Couplet Scaled (AMRAP – Rounds and Reps) AMRAP X 11 9 Thrusters (45/35lbs) 100m run 100m = 2 reps Scale for 5 rounds Cool Down 1:00/Side...Read more