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 stretchRead more

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)Read more

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)Read more

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/SideRead more

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 6 20 High Jump Single Unders 10 Air Squats 8 Push Press Review Clusters, Into.. 3-3-3 2-2-2 1-1-1 (rest :20 between mini sets and 1:30 between total sets) Weightlifting Back Squat Clusters Real (1-1-1) 4 Total Sets 1-1-1 (20 sec between mini sets) -Rest 2:30 between total sets- Friends go light focus on ROM Metcon CrossFit Games Open 22.3 RX (Ages 16-54) (Time) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes F: 65 lb, then 75 lb, then 85 lb M: 95 lb, then 115 lb, then 135 lbTo learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here CrossFit Games Open 22.3 Scaled (Ages 16-54) (Time) For time: 21 jumping chin-over-bar pull-ups 42 single-unders...Read more