Crossfit Garage – CrossFit Warm-up 100m Row 10 Good Mornings (bar) Elbow Rotations, into: 3 reps each: Clean Grip Deadlift Muscle Clean Front Squat Strict Press Push Jerk, then: 100m Row (increased) Metcon Countdown to Christmas – Row (Time) For Time: 10 Front Squats (95/65) 200m Row 9 Push Jerks 200m Row 8 Deadlifts 200m Row 7 Power Cleans 200m Row 6 Push Press 200m Row 5 Back Squat 200m Row 4 Thrusters 200m Row 3 Squat Cleans 200m Row 2 Push Press/Shoulder Press 200m Row Rx+ 115/80Read more

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 8 10 Samson Lunges 10 Step-Ups 5 Push-Up to Pike 2 Handstand Kick-ups/Attempts Gymnastics Skill/Strength On a 10:00 clock.. Spend time working on inversions (Headstand Holds, Handstand Holds, Wall Walk Holds, Pike Box Around the Worlds, HS Walk, etc.) Metcon Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes1 rep per 5 feet for Lunges + HS Walk ONE Dumbbell used per athlete Bright Spot Strict Handstand Push-up Handstand Walk HSPU Cool Down 1:00/Side Thread The Needle Stretch 1:00 Pigeon Pose/SideRead more

Crossfit Garage – CrossFit Warm-up :30 each: Echo Bike Cossack Squats Plank Hold Up-Downs Plate Squats Jump Rope Hike, Swing, Park RKBS Sit-ups – Calf Stretch Review each movement for Metcon Metcon Christmas Cookie Crusher (Time) 50 Russian Kettlebell Swings (53/35) 40 OH Walking Lunge w/ Plate (25/15) 30 Sit-ups 20 Burpee-to-Target 15 Cals Echo 50 Double-Unders 15 Cals Echo 20 Burpee-to-Target 30 Sit-ups 40 OH Walking Lunge w/ Plate (25/15) 50 Russian Kettlebell Swings (53/35) Rx+ 70/53 KB + 45/25 PlateSU 2:1 Cool Down 1:00/Side Thread The Needle Stretch 1:00 Pigeon Pose/Side Bright Spot Double-Unders Russian Kettlebell SwingsRead more

Crossfit Garage – CrossFit Warm-up (No Measure) EMOM X 6 Minute 1: 10 Banded Good Mornings Minute 2: 30-seconds Flutter Kicks Minute 3: 5 Push Press (bar) + 8 Scap Pull-ups Weightlifting Deadlift (5×2) Metcon Leggnog (Time) Rx 5 Rounds: 7 Deadlifts @75% 25 Air Squats 5 Man Makers 15/10 Rx+ 5 Rounds: 7 Deadlifts @275/185 25 Air Squats 7 HSPU Cool Down Calf Stretch/Foam Roll IT Bands () Bright Spot Air Squats (AMRAP – Reps) HSPU Man MakerRead more

Crossfit Garage – CrossFit Warm-up (No Measure) Wrist/Forearm Stretch Lunging Ankle/Groiner Stretch (1:00/side) into: 2 Rounds: 10 Pulls on Rower 3 Front Squats (barbell) 3 Back Squats (barbell) (increase weight Round 2) Weightlifting Front Squat (1×5 2×4 2×3) 1×5 @ 50-60% 2×4 @ 65-75% 2×3 @ 75-85% Metcon Santa’s Sleigh Ride (Time) 1000m Row 10 Back Squats @185/135 3 Rope Climbs 10 Back Squats 1000m Row TIME CAP 20:00*barbell may be taken from rack Bright Spot 1000m Row (Time) Max Effort 1000m Row Back Squat Rope Climb Cool Down 1:00 Barbell Quad SmashRead more