Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 200m run @ Increasing Pace 10 Superman PVC Pass Throughs 10 Jump Squats 10 Tuck-ups With empty barbell: Elbow Rotations Down Shrug x 3 Down Shrug w/ Elbows x 3 High Hang Muscle Clean x 3 High Hang Clean x 3 Hang Clean x 3 Weightlifting 1 High Hang Clean + 1 Hang Clean (8×1) Every :90 x 8 sets *Building* Metcon 400 FS Toes (Time) 4 Rounds: 400m run 10 Front Squats (115/75) 10 T2B Rx+ All runs sub 1:50 15 MIN CAP*bar received from ground Bright Spot High-Hang Clean Hang Clean 400m Run (Time) Max Effort 400m Run 200m Run (Time) Front Squat Toes-To-Bar Cool Down 1:00 Alternating between Cobra and Childs PoseRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 3:00 Easy Bike, into: EMOM x 6: Min 1: 10 PVC Pass Thrus + 10 Straight Leg Sit-ups Min 2: 100m Run Min 3: 10 Cossack Squats + 10 Birddogs Clean Complex warmup Weightlifting 1 High Hang Clean + 1 Hang Clean (8×1) Every :90 x 8 sets *Building* Metcon 400 FS Toes (Time) 4 Rounds: 400m run 10 Front Squats (115/75) 10 T2B Rx+ All runs sub 1:50*bar received from ground Bright Spot High-Hang Clean Hang Clean 400m Run (Time) Max Effort 400m Run 200m Run (Time) Front Squat Toes-To-Bar Cool Down 1:00 Alternating between Cobra and Childs PoseRead more

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 6 10 Banded Tricep Ext. 10 Plank Shoulder Taps 5 Push-Up to Childs Pose, into: – Open Door Stretch Weightlifting Bench Press (1×5) 18:00 to establish a new 5RM Metcon Floor Press Up Down Deficit (AMRAP – Reps) EMOM X 15 Minute 1: 12 DB Floor Press (50/35) Minute 2: 20 Up-Downs Minute 3: 12 Deficit Push-Ups on DB’s Rx+ 15 Floor Press & Push-UpsRx: 220 reps Rx+: 250 reps Bright Spot Dumbbell Floor Press Deficit Push-ups Cool Down 1:00/Side Banded Chest StretchRead more

Crossfit Garage – CrossFit Warm-up (No Measure) Calf/Achilles Stretch on Box 10 Banded Tricep Extensions, into: 40-foot Bear Crawl 10 Jump Squats 10 Scap Push-ups 10 Plank Shoulder Taps 10 Box Jumps 5 Push-Up to Childs Pose Bench Press Warmup Weightlifting Bench Press (1×5) 18:00 to establish a new 5RM Metcon Bench Box EMOM (AMRAP – Reps) EMOM 14 Min 1: Bench Press – 5 reps @ 70% of current 1RM Min 2: AMRAP Box Jumps 24/20 Min 3: Rest **Repeat for 5 rounds**Score = total number of box jumps Cool Down 1:00/Side Banded Chest Stretch Bright Spot Box JumpsRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 5 Rounds of ‘Rowling’ (200m): RD 1: Penalty – Superman PVC Pass Throughs RD 2: Penalty – Hollow Rocks RD 3: Penalty – Scap Pull-Ups RD 4: Penalty – Jumping Pull-Ups R*Cap at 8 reps** – if athletes hit exactly 200m, Coach owes them 3 burpees 🙂 Specific: – 10 Small, Tight Kip Swings – 10 Kip Swings with Big Push Down – 5 Kipping Pull-Up w/ 1 sec pause to focus on push away, Jumping Kipping Pull-Up w/ Push Away, Banded Kipping Pull-up w/ 1 sec pause to focus on push away – 5 Kipping Pull-Up or whatever option members will use Metcon Row Pull Up (Time) 2000m Row 30 Pull-Ups 1500m Row 20 Pull-Ups 1000m Row 10 Pull-Ups Rx+ C2B Pull-ups 28 MIN CAP Bright Spot 2k Row (Time) Max Effort 2k Row 1500m Row (Time) 1000m Row (Time) Max Effort...Read more