Crossfit Garage – CrossFit Metcon Route 91 Tribute (Time) With a partner complete the following: Buy In – 91 Snatches (75/55) Then: 10 Rounds for time 200m run together 1 rope climb or 10 T2B 17 Thrusters Buy Out – 58 synchro burpees over barRead more

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 6 8 Goblet Squats w/ 1 sec Pause 4 Inchworms w/ Cobra 4 Stationary Spiderman Lunge w/ Twist 3 Sets: 5-4-3 Tempo Back Squats (2321) *First set w/ light load, second set with moderate load, last with moderate-heavy Weightlifting Paused Back Squat (4×2) @ 85-90% Metcon Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap – If you finish under the time cap, use remaining time to complete 18.2a – If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap*Double DB Front Squats (2 scores, time for 18.2 and load for 18.2a) Crossfit Games Open 18.2 A (all divisions) (Weight) Use the remaining time from 18.2 to accomplish a 1RM clean Bright Spot DB Front Squat Clean...Read more

Crossfit Garage – CrossFit Warm-up (No Measure) Banded Lat & Front Rack Stretch, into: 3 Rounds: 20 Jumping Jacks 5/5 Single Arm DB Strict Press (Light) 10 Step-Ups/5 Box Jumps/5 Box Jumps Weightlifting Filly Press EMOM x10 Minute 1: 5 Filly Press (R Arm) Minute 2: 5 Filly Press (L Arm)Athletes may build in both KB and DB weight as long as they can maintain good positions with both the presses and front rack *Score: DB weight used and record KB weight in notes Metcon DB PP Box Sit (AMRAP – Rounds and Reps) AMRAP X 14 15 Single Arm DB Push Press (R Arm) (50/35) 30 Box Jumps (24/20) 15 Single Arm DB Push Press (L Arm) 30 Sit-Ups Bright Spot Single Arm DB Push Press Box Jumps Sit-ups Cool Down 1:00/side Thread the needle stretchRead more

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) AMRAP X 7 200m run 10 KB Deadlift 10 Kip Swings 10 Banded Lat Pulldown Metcon Metcon (Time) 3 RFT 400m Run 21 DB/KB Swings 12 DB Rows LEVEL UP OPPORTUNITY: All runs sub 1:45 (Conditioning Focus) Finisher EMOM X 12 Minute 1: 200m run Minute 2: 6-10 Strict Pull-Ups Cool Down 1:00 Banded Lat Stretch/SideRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 8 PVC Pass Throughs 8/8 Leg Swings (forward + lateral) 8 Alt Scorpion Stretch 50′ Light KB Suitcase Carry (per hand) Specific: Snatch DL x 4 Down Shrug x 4 Down Shrug w/ elbows x 4 Muscle Snatch x 4 Hang Power Snatch x 4 Skill/Strength EMOM x 8 Minute 1: 1 Wall Walk Minute 2: 5 Hang Power Snatches*may build in weight as long as form maintains Log last/heaviest set of 5 Metcon Farm HPS WW Hollow (AMRAP – Rounds and Reps) AMRAP X 24 200m Farmers Carry (53/35) 20 Hang Power Snatches (75/55) 5 Wall Walks :30 Hollow Hold Rx+ 50ft. Handstand walk in replacement of Wall WalksFarm Carry: 4 reps (1 per 50m) Hollow Hold: 3 reps (1 per :10) Total possible reps per round: 31 Bright Spot Farmer’s Carry Hang Power Snatch Wall Walk Handstand Walk (Distance)...Read more