Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) “Simon Says” Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 28 (I GO, YOU GO) 9 Box Jump Overs (24/20) 6 Push-Ups 3 T2B Cool Down 1:00 Standing Calf Stretch/Side 1:00 Scorpion Stretch/SideRead more

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 6 20 High Jump Single Unders 10 Air Squats 8 Push Press Review Clusters, Into.. 3-3-3 2-2-2 1-1-1 (rest :20 between mini sets and 1:30 between total sets) Weightlifting Back Squat Clusters Real (1-1-1) 4 Total Sets 1-1-1 (20 sec between mini sets) -Rest 2:30 between total sets- Metcon CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap18 MIN CAP CrossFit Games Open 17.5 Scaled (Time) 10 rounds for time of: 9 thrusters 65# / 45# 35 single-unders *40 minute time cap18 MIN CAP Bright Spot Back Squat Thruster Double-Unders Cool Down 1:00 Quad Smash/SideRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 2:00 Easy Bike/Row, Into.. 2 Rounds: 24 Mountain Climbers 8 Straight Leg Sit-Ups 8 Bootstrapper Squats, Into.. 2:00 Moderate-Hard Bike/Row Metcon Echo Cal Bear Crawl Sit (AMRAP – Rounds and Reps) AMRAP X 30 50/40 Calorie Bike 200ft./60m Bear Crawl 50 Sit-UpsBear Crawl = 4 reps (1 rep per 50 feet) Row: 55/45 Cal Bright Spot Sit-ups Cool Down 100m cooldown walk Into.. 1:00 Alternating between Cobra and Childs Pose 1:00/Side Couch Stretch/SideRead more

Crossfit Garage – CrossFit Warm-up (No Measure) EMOM X 8 Minute 1: 8 Close Stance Squats + 10 Plank Shoulder Taps Minute 2: 8 Straight Leg DL + 1 Handstand Kick-up/Attempt Gymnastics EMOM X 12 Minute 1: :40 Pistols or Pistol Progression Minute 2: :40 Handstand/Wall Walk Hold Practice or HSPU PracticePistol Progressions: Advanced: 12 Alt. Pistols every 2 minutes (Can add tempo or weight) Intermediate: Box Pistols,Rig Assisted Pistol, or Pistol w/toe hooked (see video on website) Beginner: 2 Foot Close stance squat, Single leg DL, Single Leg Glute Bridge Handstand Options: Beginner Sequence: Wall Walk into Hold→ Pike Shoulder Taps or Around the Worlds→ Headstand Holds Intermediate Sequence: Wall Walk Shoulder Taps→ Box Pike HSPU→ HSPU Negatives→ Elevated HSPU Advanced Sequence: Handstand Hold→ Freestanding Handstand Hold→ HS Walk→ Strict/Kipping HSPU Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups10:00 CAP *last tested 5/24/21 Bright Spot Pistols Handstand...Read more

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) AMRAP X 8 250m row (Easy) 8 Up-Downs 8 Groiners 8 Cat-Cow Metcon Metcon (Calories) EMOM X 24 Minute 1: 100m run Minute 2: 12 Burpees Finisher 3 Sets for Quality 10 Tuck-Ups on Rower 12/12 Single Arm Banded Lat Pulldown Cool Down 1:00 Banded Lat Stretch/SidRead more