Crossfit Garage – CrossFit Double Renegade (Time) 7 Rds for Time 30 Double-unders (2:1 SU’s) 15 Renegade Rows (35/20) 5 Squat Cleans (165/115) Rx+ Dumbbells (50/35) Barbells (185/135)Read more

Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) 2 rounds 200m run 10 air squats 10 alt DB snatch (light) :30s plank hold Metcon RUN SQUAT SNATCH SIT RUN (Time) 2 person Team: 1600m run 50 Front Squats (135/95) 100 DB snatch (50/35) 200 sit ups 1600m run 1 person working at a time Cool Down 1:00 Pigeon Pose/SideRead more

Crossfit Garage – CrossFit Warm-up (No Measure) EMOM x 8 Min 1: :40 Single Unders —> Double Unders Min 2: 10 Air Squats —> 10 PVC Overhead Squats Min 3: 10 Scap Pull-ups —> Kip Swings Min 4: 8 DB SDHP (per arm) —> 4 DB Snatch (per arm) *Repeat with second movement* Skills Following general warmup, take up to 20:00 to review P.O.P and modification options for each movement. Take this time to determine a game plan specific to each athlete’s current capacity and set up for success! Work on those MU and BMU Metcon Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 50/35 lb 100 double-unders 12 bar muscle-ups Time cap: 14 minutesbarbell received from ground for OHS Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time) 2...Read more

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 7 8/6 Cal Bike 5 Push-Up to Pike 10 KB Straight Leg DL Specific: 3×5 Tempo Floor Press (2121) + 3 Push-Ups *Start with Light load and build to just below starting weight Weightlifting EMOM X 10 Minute 1: 5 Floor Press Minute 2: 12 Push-Ups*build across sets as long as technique remains Metcon Echo Russian PPress (AMRAP – Rounds and Reps) AMRAP X 15 30/25 Calorie Bike 20 Russian KB Swings (70/53) 10 DB Push Press (50/35) Bright Spot Floor Press Push-ups Russian Kettlebell Swings DB Push Press Cool Down 1:00 Scorpion Stretch/Side 1:00 Thread the needle/sideRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 1:00/Side Banded Hip Distraction, Into.. 2 Rounds: 20 Mountain Climbers 8 Bootstrapper Squats 10 Step-Ups (Box Jumps Rd 2 ) Review Back Squat Clusters: 2-2-2 (20 sec between) 2-2-1 (20 sec between) Weightlifting Back Squat Clusters Real (4×4) 4 Total Sets 2-1-1 (20 sec between mini sets) -Rest 2:30 between total sets- Metcon WB BoxJ (Time) 3 Rounds: 25 Wall Balls (20/14) 25 Box Jumps (24/20) Bright Spot Back Squat Wall Balls Box Jumps Cool Down 1:00/Side Elevated Pigeon Stretch On Box :30/side Standing Calf StretchRead more