WOD

Download List of At-Home Workouts

Crossfit Garage – CrossFit Warm-up (No Measure) 1:00 Bike @ Casual Pace AMRAP X 5 10 Bootstrapper Squats 10 Pass Throughs 10 PVC Around the Worlds 10 Cossack Squats Weightlifting 1 Clean Pull + 1 Clean (E2MOM x 6) *building – power or squat Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#last tested 1/17/22 Bright Spot Clean Pull Power Clean Clean Clean and Jerk Cool Down 1:00/side Thread the needle stretch 1:00/side Barbell Quad Smash
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Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) 400m jog into.. AMRAP X 7 8 Samson Lunges 8 KB DL 8 Scorpions 8 Bootstrapper Squats Gymnastics EMOM X 10 EMOM X 10 Minute 1: 20 Jumping Lunges Minute 2: 5 Seated Box Jumps Metcon “Gritty” (Weight) EMOM X 15 Minute 1: 12 Russian KB Swings (70/53lb) (32/24kg) Minute 2: 12 Hand Release Push-Ups Minute 3: 12 Goblet SquatLEVEL UP OPPORTUNITY: 16 Reps of All 3 movements (Conditioning Focus) Cool Down :45/Side Bent arm chest stretch on rig 1:00/Side KB Quad Smash
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Crossfit Garage – CrossFit It’s complexcated (Time) 400m Run 3 Barbell Complex 155/115 400m Run 6 Barbell Complex 135/95 400m Run 9 Barbell Complex 115/75 400m Run Rx+ 185/145; 155/115; 135/95Barbell Complex 3 Clean 2 Front Squat 1 Jerk (cycled/touch-n-go)
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Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) AMRAP X 7 100m run 5/5 Single Arm DB Deadlift 5/5 Single Arm SDHP 20 Mountain Climbers Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 30 W/ Partner 1 mile run (Split into 200’s) 100 DB Snatches (50/35lb) (22.5/15kg) 100 Sit-ups Finisher 3 Sets 12 Single DB Hammer Curl 12 Single DB Overhead Tricep Ext. Cool Down 1:00 Cat/Cow Stretch 1:00 Cobra Stretch 1:00 Child’s Pose Stretch
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Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 7 :20 Hollow Rocks :20 Supermans 10 Kip Swings —> 10 Knees to Chest 10 Jump Squats 10 Elbow Rotations Empty bar: 3-5 reps Clean DL Down Shrug Down Shrug w/ elbows Clean Pull Power Clean Squat Clean Weightlifting 2 Clean Pulls + 1 Clean (E2MOM x 6) *building *athlete may choose Power or Squat Metcon Hang Power T2B (Time) 3 Rounds: 20 Hang Power Clean (95/65) 12 T2B Rx+ 115/75 Bright Spot Clean Pull 3 Clean Pulls + 1 Clean Clean Power Clean Hang Power Clean Toes-To-Bar Cool Down 2:00 Forearm Stretch 1:00 Cobra Stretch
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