WOD

Download List of At-Home Workouts

Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: :45 Bike 8 PVC OH Squat→ 8 OHS Squat (empty bar) 8 Cossack Squats 2 Inchworm with Cobra Snatch Warmup (empty bar): 5 Snatch Grip DL 5 Down Shrug w/ Elbows 3 Hang Muscle Snatch 3 Snatch Balance 3 Hang Power Snatch 3 Hang Snatch (squat) Weightlifting Hang Snatch (1×1) 18:00 to build to new 1RM – Power or Squat, but log accordingly Metcon Echo Power Snatch Intervals (Time) 25/20 Cal Bike 12 Power Snatches (75/55) -Rest 1 minute- 20/16 Cal Bike 10 Power Snatches (95/65) -Rest 1 minute- 15/12 Cal Bike 8 Power Snatches (115/75) -Rest 1 Minute- 10/8 Cal Bike 6 Power Snatches (135/95) Rx+ 95/65, 115/75, 135/95, 155/105last tested 10/22/21 Bright Spot Snatch Hang Power Snatch Power Snatch Cool Down 1:00 Barbell Quad Smash/Side 1:00 Thread the needle/Side
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Crossfit Garage – Student Strength 1000m Row (Time) Max Effort 1000m Row Power Clean (1×2) 10:00 to establish a set of 2
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Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 7 200m run @ Increasing Pace 10 Superman PVC Pass Throughs 10 Alternating Leg V-Ups 10 Jump Squats Weightlifting Pause Front Squat (4×5) (w/ 3-sec pause in bottom)*build across the 4 sets Metcon “Ramrod” (AMRAP – Rounds and Reps) AMRAP X 9 10 Front Squats (115/75) 10 T2B Rx+ (155/105) Bright Spot Front Squat Toes-To-Bar Cool Down 1:00 Alternating between Cobra and Childs Pose 1:00 Couch Stretch/Side
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Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) 3 RDS 12 Duck Walk Steps 10 Groiners 8 Scap Push-Ups 5 Dive Bomb Push-Ups 8 Scap Pull-Ups 5 Kip Swings Metcon “DB CINDY” (AMRAP – Rounds and Reps) “DB Cindy” AMRAP X 20 5 Bent Over Rows 10 Push-Ups 15 Air Squats LEVEL UP OPPORTUNITY: “DB MARY” 5 HSPU, 10 Pistols, 15 Bent Over Rows (Gymnastic Focus) Finisher Every 2:30 x 4 12 DB Floor Press 12 DB Bent Over Rows Cool Down 1:00/side Scorpion Stretch
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Crossfit Garage – Student Strength Back Squat (4×3) Shoulder Press (4×3) Dead Hang (Time)
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