Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) AMRAP X 8 200m Jog 10 Scap Pull-Ups 10 Banded Lat Pulldown 10 Bootstrapper Squats Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 26 W/ Partner 1200m (Split in 200s) 40 Pull-Ups 80 Air Squats Finisher 2 Sets 10 Side Plank Hip Taps + :30 Side Plank (Right Side) + 10 Side Plank Hip Taps + :30 Side Plank (Left Side) -Rest 1:00 between sets- Cool Down 1:00/side Banded Lat StretchRead more

Crossfit Garage – CrossFit Warm-up (No Measure) EMOM X 8 Min 1: 10 Leg Swings (per leg) Min 2: :40 Bike (Increasing Pace) Min 3: 10 PVC Pass Throughs Min 4: 6 PVC OHS SPECIFIC: Snatch DL w/ 2 sec. Pause below knee x 3 Down Shrug x 3 Down Shrug w/ elbows x 3 Muscle Snatch from below knee x 3 Power Snatch w/2 sec. Pause below knee x 2 Squat Snatch w/2 sec. Pause below knee x 2 Weightlifting Snatch EMOM EMOM X 10 1 Snatch w/ 2 Sec Pause Below Knee*building* Log heaviest 1×1 in Bright Spot Metcon Echo Power Snatch Intervals (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 15 MIN...Read more

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 8 10 Step-ups 10 KB DL 10 Samson Lunges 8 Kip Swings 5 Strict Press 30 Single Unders Metcon Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders37 MIN CAP SU 1:1 – last tested 2/13 Bright Spot Box Jumps KBS Knees To Elbow Push Press Back Extension Wall Balls Double-Unders Cool Down 2 mins alternating between cobra stretch and childs pose.Read more

Crossfit Garage – CrossFit Warm-up (No Measure) 3 Rounds @ Increasing Pace: 10/8 Cal Row 10 Groiners 10 Bootstrapper Squats Specific: 2 Sets: 6 Tempo Back Squats (2221) *First set w/ light load, second set with light-moderate Weightlifting Back Squat ( 4×2 @ 70, 75, 80, 85% ) Record 85% or heaviest 1×2 Metcon EMOM FS Cal KB Hold (Weight) EMOM X 15 Minute 1: 4 Front Squats at 75% of 1RM Minute 2: 15/12 Cal Row Minute 3: :40 KB Front Rack Hold (53/35)barbell received from ground Score: FS weight Bright Spot Front Squat KB Front Rack Hold () Cool Down 1:00/side Barbell/KB Quad SmashRead more

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 6 8 PVC Pass Thrus into Squat 8 PVC ATW 8 Up-down DB DL 8 Single DB Strict Press (per arm) Push Jerk Review: 3 Reps of Each: Jump and land with hands at the side Jump and land with hands in front rack Jump, punch, and land Push jerk (Empty Barbell/PVC pipe) Weightlifting Push Jerk (6×3) E2MOM X 6 (Building) Metcon WW Up-Down DB Clean (AMRAP – Reps) AMRAP X 12 1,2,3,4, etc Wall Walks 2,4,6,8, etc Up-Down DB Power Clean (50/35) Bright Spot Wall Walk Dumbbell Clean Cool Down 1:00/side Thread the Needle stretch 1:00/side Scorpion Stretch ()Read more