Crossfit Garage – CrossFit Warm-up (No Measure) EMOM X 6 Minute 1: 3 Push-Up to Pike + :20 Plank Minute 2: 10 Banded Tricep Ext Weightlifting Floor Press (4×10 @ 75% of 10RM) Metcon Dip Wall Ball Mountain (AMRAP – Rounds and Reps) AMRAP X 8 10 Box Dips 50 Mountain Climbers 12 Wall Balls 20/14 Rx+ Unassisted Matador or Ring Dips () Bright Spot Dips Ring Dips Wall Balls Cool Down 1:00/Side Scorpion Stretch 1:00/Side Standing Tricep StretchRead more

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 8 25 Jumping Jacks 10 Single DB Sumo Deadlift 10 Alt. DB Snatches 10 Single DB Thruster 5 Inchworms (No Push-Up) Review DB Movements Metcon ‘Billie Jean’ (AMRAP – Rounds and Reps) 4 Sets, 1 min rest between (Pick up where you left off): AMRAP X 4 5 DB Deadlift (50/35) 4 Devil’s Press 3 DB Thrusters Score is Total Rounds + Repsall movements done with two DBs *last tested 4/24 Finisher 3 Sets 8/8 DB Bulgarian Split Squats 30 DB Russian Twists Bright Spot DB Deadlift Devils Press DB Thruster Cool Down 1:00/side Thread the Needle StretchRead more

Crossfit Garage – CrossFit Warm-up (No Measure) Banded Front Rack Stretch, into: 2 Rounds @ Increasing Pace: 20 High Jump SU —> DU/Attempts 8/6 Cal Row 8/6 Cal Bike 5 Hang Muscle Cleans Weightlifting Hang Power Clean (1×5) 12:00 to build to a heavy set of 5 Metcon Dub Row Echo Hang Power (AMRAP – Rounds and Reps) AMRAP X 22 50 Double Unders 40/32 Cal Row 30/25 Cal Bike 20 Hang Power Cleans(135/95lbs)SU 1:1 () Bright Spot Double-Unders Cool Down 1:00 Feet Up the Wall StretchRead more

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 8 200m run 8 Cossack Squats 8 PVC Pass Throughs 8 Kip Swings Empty Bar – 3-5 reps each: Snatch DL Down Shrug Down Shrug w/ elbows Muscle Snatch Power Snatch Skill/Strength E2MOM x 4 sets (Weight) Every 2 minutes perform: 5-10 reps T2B/Hanging Knee Raises 3 Power Snatch (building in weight each round)**build to or beyond working weight for Metcon (8 mins total) Metcon Power Snatch 200 Toes (Time) 21-15-9 Power Snatch (95/65lbs) T2B *Run a 200m run between each round including at the finish* Rx+ (115/80lbs) () Bright Spot Power Snatch Toes-To-Bar 200m Run (Time) Cool Down 1:00 Alternating Between Cobra and Down DogRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 1:00 Pigeon Pose/Side, into.. 2 Rounds: 8 Groiners 8 Air Squats (1 sec pause) 8 Barbell Upright Rows 8 Up-Down Step-Ups Empty Bar: 10 Elbow Rotations 5 reps (2 second pause @ bottom) Weightlifting Front Squat (3×5) 1×5 @ 50-55% 1×5 @ 60-65% 1×5 @ 70-75% Metcon EMOM FS Lateral Sumo Box (AMRAP – Reps) EMOM X 16 Minute 1: 12 Front Squats (95/65lbs) Minute 2: Max Lateral Up-Downs over Bar Minute 3: 12 Sumo Deadlift High Pull Minute 4: Max Box Jumps (24/20) *Score = total number of Up-Downs + Box Jumps Bright Spot Sumo Deadlift High Pull Box Jumps Cool Down 1:00/side Couch Stretch 1:00 Hands on Wall Prison StretchRead more