Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) 1:00/Side Banded Front Rack Stretch Into.. AMRAP X 7 10 Up-Downs 10 Groiners 10 V-Ups/Tuck Ups 5 Push Up to Pike Weightlifting E2MOM X 6 E2MOM X 6 2 DB Power Clean + 2 DB Front Squat + 2 DB Push Jerk Metcon Metcon (AMRAP – Rounds and Reps) Remote Open 13.4 AMRAP X 7 3,6,9,12,etc. DB Clean and Jerk V-Ups Cool Down 1:00 Forearm Stretch :30 sec/direction 3-way banded shoulder distractionRead more

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) 200m Jog 50 Single Unders Into.. LINE DRILLS (25’ down w/ light jog back to the start) 25’ Walking Knee Hug 25’ Walking Figure-4 Stretch 25’ Quad Stretch 25’ Toy Soldier Kicks 25’ Butt Kickers 25’ High Knees 25’ Power Skip 25’ Karaoke (R) 25’ Karaoke (L) Into.. 200m Jog 50 Double Unders/Single Unders Weightlifting Turkish Get-Up E2MOM X 5 1 Turkish Get-Up (R) + 1 Turkish Get-Up (L) + 15 Hollow Rocks Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 18 400m Run 50 Double Unders 25 Ab-Mat Sit Ups Cool Down 1:00 Standing Calf Stretch/SideRead more

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) 3 RDS 10 Pause Goblet Squats (Light KB, 1 sec pause) 10 Samson Lunges 10 Groiners 10 Up-Downs Weightlifting Goblet Squat Clusters Goblet Squat Clusters 4 Total Sets 5-5-5 (20 sec between mini sets) -Rest 2:00 between total sets- Metcon Metcon (Time) 3 RFT 20 Up-Downs 20 American KB/DB Swing 20 Goblet Lunges 11 MIN CAP LEVEL UP OPPORTUNITY: Burpees for Up-Downs (Conditioning Focus) Cool Down 1:00 Pigeon Pose/SideRead more

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) AMRAP X 8 12/10 Cal Row 6 Pike Push-Ups 10 Elbow Punches Weightlifting DB Push Press (3×12) DB Push Press 3×12 Metcon Metcon (Time) For Time: 150-120-100-60-30 Mountain Climbers 25-20-15-10-5 DB Push Press 20 MIN CAP Cool Down 1:00 Thread the Needle Stretch/SideRead more

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) EMOM X 8 Minute 1: 8 Straight Leg Deadlift + 4 Up-Downs Minute 2: 10 Banded Lat Pulldowns + 4 Up-Downs Weightlifting Pause Deadlift (3RM Deadlift with 1sec pause between reps) Part 1 15 Minutes to Build to 3RM Deadlift with 1 sec. pause on ground between reps Strict Pull-Ups Part 2 3 Sets Max Strict Pull-Ups (Rest 2 minutes between sets) Metcon Metcon (Weight) EMOM X 9 Minute 1: 3 Deadlifts (Athlete’s Choice, Heavy) Minute 2: Max Bar Facing Burpees Minute 3: Max Pull-Ups (Score is Total Burpees + Pull-Ups) LEVEL UP OPPORTUNITY: Bar MU for Pull-Ups (Gymnastics Focus) Cool Down 1:00 Banded Hamstring Stretch/SideRead more