Crossfit Garage – CrossFit Warm-up (No Measure) Calf Stretch, Into: 2 Rounds: 8 Bootstrappers 8 Single DB Front Squat 8 Single DB Push Press 8 Kip Swings 20 Single Unders Skill/Strength EMOM X 9 Minute 1: 4 DB Thrusters Minute 2: 6 T2B/Knee Raises Minute 3: Double Under Progression* *:30 High Jump Singles→ :30 Single/Single/Double→ :30 Double Under/Double Under Attempts Metcon Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbells Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 hanging knee-raises 24 single-unders 35-lb/20-lb dumbbells Bright Spot DB Thruster Toes-To-Bar Double-Unders Cool Down 1:00 Feet Up the Wall 1:00/Side Thread the Needle StretchRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 4 RDS of Rowling – 200m RD 1 Penalty-Air Squats RD 2 Penalty-Up Downs RD 3 Penalty-PVC Overhead Squats RD 4 Penalty-Burpees 1 Round – 3 reps each: Snatch Grip DL Down Shrug Down Shrug w/ Elbows Muscle Snatch Hang Power Snatch Power Snatch Full (Squat) Snatch Weightlifting Snatch (5×3) E2MOM X 5 sets 3 Snatches (Can be Power or Squat) *may build across as long as technique and cycling remain Metcon 500 OHS Burp Over (AMRAP – Rounds and Reps) AMRAP x 18 500m row 8 Overhead Squats (75/55lbs)(34/25kg) 8 Lateral Burpees over Bar Rx+ All rows sub 1:50 for Males, 2:00 for FemalesRow = 5 reps (1 rep per 100m) Bright Spot Power Snatch 500m Row (Time) Max Effort 500m Row Overhead Squat Cool Down 1:00 Hands on the wall stretchRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 1:00 Wrist/Forearm Stretch, into: AMRAP X 7 :30/side Groiner 8 Banded Pull-Aparts 8 Muscle Clean 8 Front Squats Review Back Squat 2×3 (1 sec pause) *First set w/ light load, second set with light-moderate Weightlifting Back Squat (1×1) 20:00 to build to 1RM (last seen 10/25) Metcon Squat Clean Pull-up (Time) 3 Rounds: 8 Squat Cleans (135/95lbs)(61/43kg) 12 Pull-Ups Rx+ C2B Pull-Ups Bright Spot Clean Squat Clean Power Clean Pull-ups Chest-To-Bar Pull-ups Cool Down 1:00/Side Barbell Quad Smash 1:00/Side Couch StretchRead more

Crossfit Garage – CrossFit Warm-up (No Measure) Quad Stretch Calf Stretch, into: 2 Rounds: 10/8 Cal Bike 200m Jog 10/10 Leg Swings (Forward/Back) 10/10 Leg Swings (Side to Side) Metcon EMOM Echo Cal Run (AMRAP – Reps) EMOM X 30 Minute 1: 12/10 Cal Bike Minute 2: 200m run Minute 3: RestScore: total reps 200m = 2 reps 140 reps (M) 120 reps (W) Finisher 3 Rounds for Quality 10/10 Pallof Press 15 Hollow Rocks 15 Supermans 200m Run (Time) 100m Run (Time) Bright Spot Cool Down 1:00/side standing calf stretchRead more

Crossfit Garage – CrossFit Warm-up (No Measure) EMOM X 8 Minute 1: :45 Row (Inc. pace each minute) Minute 2: 6 PVC Pass Throughs + 6 Strict Press Weightlifting Push Jerk (4×5) *build or hold same weight across all 4 sets Metcon “Up Stream” (AMRAP – Rounds and Reps) AMRAP X 12 2 Shoulder to OH (155/105) 2 Cal Row *Reps increase by 2 each round*last tested 7/9 Bright Spot Push Press Cool Down 3-way banded distraction shoulder stretch (:45/side)Read more