Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 7 100m Jog 10 Banded Good Mornings 10 Alt Elbow Rotations 10 Front Squats (empty bar) 1 round w/ empty bar: Clean Grip DL x 3 Down Shrug x 3 Down Shrug w/ elbows x 3 High Hang Muscle Clean x 3 High Hang Power Clean x 2 High Hang Clean (Squat) x 2 Weightlifting 1 High Hang Power Clean + 1 High Hang Squat Clean (8×1) Every :90 x 8 sets *building as long as technique permits* Log heaviest complex as a 1×1 (record individual lifts in Bright Spots) Metcon DL Hang Clean (AMRAP – Rounds and Reps) AMRAP X 8 10 Deadlift (155/105) 3 Hang Squat Cleans Rx+ 185/135 Finisher 3×10 Barbell Rollouts Bright Spot High Hang Power Clean High-Hang Clean Deadlift Hang Clean () Cool Down 1:00/side Barbell Quad SmashRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 12/10 Cal Row 8 Push Press (empty bar) 8 Scap Push-ups 8 Kip Swings Specific: Review Push Jerk, into: 1×5 w/ 1-sec pause overhead Weightlifting Push Jerk (6×2) Metcon Cal S2OH C2B (Time) 4 Rounds: 16 Cal Row 12 Shoulder 2 Overhead (135/95) 8 C2B Pull-Up Bright Spot Push Press Chest-To-Bar Pull-ups Cool Down :45/side Thread the needle stretchRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 10/8 Cal Row 8 Shoulder Press –> Push Press (bar) 8 Scap Pull-ups –> Kip Swings Review Push Jerk, into: 1×5 w/ 1-sec pause overhead Weightlifting Push Jerk (6×2) Every 2:00 x 6 sets Metcon Cal S2OH C2B (Time) 4 Rounds: 16 Cal Row 12 Shoulder 2 Overhead (135/95) 8 C2B Pull-Up Bright Spot Push Press Chest-To-Bar Pull-ups Cool Down :45/side Thread the needle stretchRead more

Crossfit Garage – CrossFit Warm-up (No Measure) EMOM X 6 Minute 1: 5 Scap Push-up + Pike (x2) Minute 2: 10 Plate DL + 5 Plate Strict Press Minute 3: Alternating Samson Stretch Weightlifting Bench Press (2×10, 2×8, 2×5) Record heaviest 1×5 Metcon Up-Down Plate Push-up (Time) 50 Up-Downs to Plate (45/25) 50 Plate Ground-to-Overhead 50 Push-ups Rx+ Burpees to Plate Cool Down Tabata (8 rounds :20 on, :10 off) Single KB/DB Flutter Kicks Bright Spot Push-upsRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 1:00 Bike or Row 5 Bootstrappers 5 Tempo Air Squats (2221) 5 Split Squats/leg 5 Push-up to Pike 1:00 Bike or Row 5 Alt Groiners/leg 5 Pause Air Squats (3 sec) 5 Reverse Lunges/leg 5 Up-Downs 1:00 Bike or Row 10 Air Squats 5 Burpees 25′ Walking Lunge Weightlifting Back Squat (1×1) Accessory Work 3 Rounds (for Quality): 10 PVC or Barbell Good Mornings 5/5 Single Leg Glute Bridge (2-sec pause) 10 Bicycle Squats (weighted or unweighted) Cool Down 1:30 KB Calf Smash/SideRead more