Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) General: AMRAP X 7 100m jog 8 PVC Pass Thrus 8 (Light) DB Presses 8 Scap Pull-Ups 8 Kip Swings Specific: Review Seated Press and Pull-Ups 800 Press Pull Burp (AMRAP – Reps) AMRAP X 30 800m Run, then: 3 Rounds: 5 Seated DB Press* 10 Pull-Ups 15 Burpees to Target** Rx+ C2B Pull-Ups*Athlete chooses DB weight that allows full ROM ** Target should be at least 6″ above athletes max reach 800m Run = 16 reps (1 rep per 50m) Bright Spot 800m Run (Time) Max Effort 800m Run 400m Run (Time) Max Effort 400m Run DB Seated Strict press Pull-ups Chest-To-Bar Pull-ups Cool Down 1:00/side Banded Lat Stretch 1:00/side Banded Shoulder Distraction StretchRead more

Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up (No Measure) EMOM x 9 Minute 1: 8 Suitcase DL + Hold until :50 (R arm) Minute 2: 8 Suitcase DL + Hold until :50 (L arm) Minut 3: 100m run + 20 Mtn Climbers Review Pallof Press and Single Arm KB Swing Skill/Strength EMOM X 10 Minute 1: 16 Russian Twist Minute 2: 8/8 Single Arm KB Swing Metcon (Time) Every 6 mins x 3 Sets 200m Front Rack Carry (53/35) 200m Farmers Carry 200m run Cool Down 1:00 Forearm Stretch/Side 1:00 Cobra StretchRead more

Crossfit Garage – CrossFit View Public Whiteboard Cardio (Time) Buy-in to Gwen 400m Run 200 Double-unders (2:1 SU) 100 Cal Echo Bike Gwen (Weight) Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between setsAim for 40-60% 1RM Clean & Jerk for Gwen. Clean and Jerk (max)Read more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) General: 5 rds of “The Bike is Right” Penalty 1- Up-downs Penalty 2- Barbell Straight Leg Deadlift Penalty 3- Hops over Barbell Penalty 4- Good Mornings Penalty 5- BurpeesEach athlete will have a partner and a bike. Partner 1 will bike for a calorie number of their choosing within the range specified by the coach (6-12 calories). They can vary their speed, but as soon as they stop, they cannot restart (Rollovers count!) Once the monitor has finished counting calories Partner 2 must guess the number the partner biked to. If Partner 1 biked outside of the range specified (example, biked 13 calories when the range was 6-12), Partner 1 will perform the penalty. If Partner 2 guesses the number correctly, Partner 1 will perform the penalty. If Partner 2 guesses the number incorrectly, Partner 2 will perform the penalty....Read more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) General: EMOM X 6 Minute 1 :40 Bike (@ increasing pace) Minute 2 :40 Groiners Minute 3 :40 Cossack Squats Specific: 2 Sets: 8 Tempo Back Squats (2221) *First set w/ empty barbell, second set with light load Skill/Strength Back Squat (4×10) @75-80% of 10RM* *tested 6/16 Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#12 MIN CAP Bright Spot Wall Balls Cool Down 1:00 Feet Up the Wall Stretch 1:00 Couch Stretch/SideRead more