Crossfit Garage – CrossFit Power Snatch (Spend 10 minutes building to a heavy set of 2) Thrusters & Power Snatch (AMRAP – Rounds and Reps) AMRAP x 10: 10 thrusters (85/115 lb) 10 power snatches Intended Stimulus: -4-7 rounds -Thrusters in 1-2 sets < 1:00 -Power snatches in sets of 7+ reps & < 1:00 Stretching (No Measure) 1 set: 1:30 foam roll quads 1:00 couch stretch/leg Front Squat (- STRENGTH II – For load: Front squat 10-8-8-6-6) – Welcome to week four in our Strength II front squat cycle; this is a de-load week. – Use a weight in each set so that you can maintain solid technique with very little deviation. This loading will vary for each athlete. – Perform a new set every 3 minutes. – STRENGTH III – (4 Rounds for weight) – STRENGTH III – 4 sets for load: 100-meter dumbbell farmers carry 1:00 sandbag...Read more

Crossfit Garage – CrossFit Warm-up DYNAMIC WARM-UP | 15:00 1 set: :30 jumping jacks 10 dumbbell Romanian deadlifts 10 dumbbell goblet squats 5 single-arm dumbbell shoulder presses/arm 1 set: :30 up-downs 10 dumbbell bent-over rows/arm 5 single-arm dumbbell thrusters/arm 5 dumbbell windmills/arm 2 set: :30 burpees 5 dumbbell complexes/arm – 1 complex = 1 single-arm dumbbell power clean + single-arm dumbbell thruster + 1 dumbbell windmill. Thrusters & Power Snatch (AMRAP – Rounds and Reps) AMRAP x 10: 10 thrusters (85/115 lb) 10 power snatches Intended Stimulus: -4-7 rounds -Thrusters in 1-2 sets < 1:00 -Power snatches in sets of 7+ reps & < 1:00 Stretching (No Measure) 1 set: 1:30 foam roll quads 1:00 couch stretch/legRead more

Crossfit Garage – CrossFit General Warm-up (No Measure) Dynamic warm-up | 5:00 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) :30 jumping jacks 1 set: 10 clean-grip deadlifts (empty barbell or PVC) :30 up-downs 10 shoulder presses (empty barbell or PVC) :30 up-downs QFW4 (AMRAP – Reps) – RX – Complete as many reps as possible in 10 minutes of: 10 clean and jerks (85/135 lb) – Rest 1:00 10 clean and jerks (125/185 lb) – Rest 1:00 10 clean and jerks (155/225 lb) – Rest 1:00 Max reps clean and jerk in the remaining time (165/245 lb) – INTERMEDIATE – Complete as many reps as possible in 10 minutes of: 10 clean and jerks (75/115 lb) – Rest 1:00 10 clean and jerks (95/135 lb) – Rest 1:00 10 clean and jerks (115/155 lb) –...Read more

Crossfit Garage – CrossFit 20240421 (Time) 10/5 Cal Echo Bike 5 rounds of Cindy 20/10 Cal Echo Bike 4 rounds of Cindy 30/20 Cal Echo Bike 3 rounds of Cindy 40/30 Cal Echo Bike 2 rounds of Cindy 50/40 Cal Echo Bike 1 round of Cindy RX+ weight vest 1 rounds of Cindy 5 Pull-ups 10 Push-ups 15 Air squats QFW4 (AMRAP – Reps) – RX – Complete as many reps as possible in 10 minutes of: 10 clean and jerks (85/135 lb) – Rest 1:00 10 clean and jerks (125/185 lb) – Rest 1:00 10 clean and jerks (155/225 lb) – Rest 1:00 Max reps clean and jerk in the remaining time (165/245 lb) – INTERMEDIATE – Complete as many reps as possible in 10 minutes of: 10 clean and jerks (75/115 lb) – Rest 1:00 10 clean and jerks (95/135 lb) – Rest 1:00 10 clean and jerks...Read more

Crossfit Garage – CrossFit CFG24 Quarterfinals Workout 3 ( Ages 14-15, 16-54) (Time) For time: 3 rounds: 10 handstand push-ups 20 toes-to-bars 2 rounds: 10 strict handstand push-ups 5 rope climbs (15 feet) 1 round: 10 chest-to-wall handstand push-ups 20 muscle-ups Time cap: 15 minutesTo learn more about CFG24 Quarterfinals Workout 3 ( Ages 14-15, 16-54) click hereRead more