Crossfit Garage – Student Strength Back Squat (light focus on form) Deadlift (medium focus on form) Power Clean (form!!!)Read more

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP x 6 20 Single-Unders → Switch to DU/Attempts at halfway 5 Air Squats w/ 2-sec hold @ bottom 5 Up-Downs – Calf Stretch 10 reps empty bar Box Squat to target Weightlifting Back Squat (Rep Scheme = your choice) get the weight to above what you’ll use in the WOD. Thus on the heavy side. 80% of your 1 RM for example. Metcon EMOM Back Squat Dub Up (Weight) EMOM X 18 Minute 1: 5 Back Squats (Moderate-Heavy) Minute 2: 50 Double Unders Minute 3: 15 Up-Downs Rx+ Burpees for Up-DownsSU 1:1 – bar received from rack (stagger athletes as necessary) – last tested 2/22/22 make the BS heavier than last time, if you can Bright Spot Back Squat Double-Unders Cool Down 1:00 Couch Stretch/SideRead more

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 7 10 Step-Ups 10 KB Deadlift 10 Jump Squats 20 Bodyweight Russian Twists :15 Hollow Hang or Hold Weightlifting EMOM X 12 Minute 1 – 8 V-Ups Minute 2 – 8 Hollow Rocks + 8 Superman Minute 3 – :45 Double DB Front Rack HoldScore: heaviest DB used for Front Rack Hold Metcon “Huey” (AMRAP – Rounds and Reps) AMRAP X 16 30 Box Jumps (24/20) 30 Sit-Ups 100m DBL KB Front Rack Carry (53/35)100m = 2 reps Bright Spot Box Jumps Sit-ups Cool Down 1:00/Side Kettlebell Calf Smash 1:00 Cobra StretchRead more

Crossfit Garage – Student Strength Back Squat (light focus on form) Bench Press (light focus on form)Read more

Crossfit Garage – CrossFit Warm-up (No Measure) EMOM X 6 Minute 1: 10 PVC Pass Throughs + 5 PVC OHS Minute 2: :40 Bike (Increasing Pace) Empty Bar: Snatch DL x 5 Down Shrug x 3 Down Shrug w/ elbows x 3 High Hang Muscle Snatch x 5 High Hang Power Snatch x 3 High Hang Squat Snatch x 3 Weightlifting 1 High Hang Snatch + 1 Hang Snatch + 1 Below the Knee Snatch + 1 Snatch (6×1) 1 complex every 2:30 x 6 sets *building* Metcon “Red Light, Green Light” (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, 155/105) Bright Spot High-Hang Snatch Hang Snatch Below the Knee Snatch Snatch Squat Snatch Power Snatch...Read more