Crossfit Garage – CrossFit Warm-up (No Measure) Calf Streth, Into: 2 Rounds: 25 High Jump Single Unders —> Double Unders/Attempts 10 Box Step-Overs —> Box Jump Over 10 Scap Push-ups —> Scap Pull-ups 10 Banded Lat Pulldowns Pull-up Progression: 5 Kip Swings 5 Big Kip Swings w/ Hip Pop 5 Jumping Kipping Pull-Ups (w/ focus on push away at top) 5 Bar MU, C2B Pull-Ups, Kipping Pull-Ups, Banded Kipping Pull-Ups, Jumping Pull-ups, or Ring Row Skills Pull-ups Coach FOCUS here. progression options: Kip swing with feet on box 2 kip swings + 1 Kip, with feet on box 2 kip swings + pull-up, with feet on box 2 kip swings + 1 pull-up + 2 kip swings, with feet on box box pull-ups strength options: banded on rig and pvc pull down barbell on rig rows barbell on rig seated pull ups banded pull up (and crossed) – strict or...Read more

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 7 8 PVC Pass Throughs 8 PVC Around the Worlds 8 Muscle Cleans 8 Push Press 4 Up-Downs over the Bar Empty Bar: Snatch Burgener Warmup Weightlifting 2 Snatch Pulls + 1 Snatch (6×1) E2MOM x 6 sets – building as long as speed + technique remain Metcon ‘Serena’ (Time) 3 Rounds: 10 Bar-Facing Burpees 8 Power Clean + Jerk (135/95) 5 Squat SnatchAim for roughly around 10 min finish Target weight is 60% of your clean and jerk 1RM Serena Scaled (Time) 3 Rounds: 8 Bar-Facing Burpees 8 Power Clean + Jerk (95/65) 5 Power Snatch 5 Goblet Squats (1pood/.5pood) Aim for roughly around 10 min finish Cool Down Reference Clean and JerkRead more

Crossfit Garage – CrossFit Start Your Engine (Time) 9-12-15-18-21 Echo Cals Row Cals Run 200m rest 3 minutes 9-12-15-18-21 Wallballs Deadlift (155/105) Double-Unders (4x the reps)DU’s 36, 48, 60, 72, 84Read more

Crossfit Garage – CrossFit Metcon WOD #1: 21-15-9 (Time) Burpees T2B KB Goblet Squats (70/53)(35/25) Metcon WOD #2: Waiter! (AMRAP – Rounds and Reps) 14 min AMRAP 25/20 Cal Bike 20 Thrusters (95/65) 20 Pull-ups (scaled bent over rows) 20 Sumo Deadlift High-pull *1 partner holding plate overhead while other is working* (45/35)(25/15) Metcon WOD 3: Ribbit, Ribbit! (Time) 4 Rounds 400m WB Run (20/16)(16/12) 30 WB sit-ups 20 DB Hang C&J (2) (50/35)(35/20) 10 Partner Leap FrogsRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 1:00 Pigeon Pose/Side, Into.. 2 Rounds: Groiner Stretch (:30/side) 10 DB Goblet Squat (w/ 1 sec pause) 10 Single DB Push Press 5 Up-Downs Review Front Squat, Into.. 2×5 (One with empty barbell, one with light load) Metcon Ellen (Time) 3 rounds for time of: 20 burpees 21 dumbbell snatches 12 dumbbell thrusters Use a single dumbbell on the snatches and a pair for the thrusters. ♀ 35-lb. DBs ♂ 50-lb. DBsTo learn more about Ellen click herescale to finish around 14 min Ellen Scaled (Time) 3 rounds for time of: 12 burpees 18 dumbbell snatches 9 dumbbell thrusters Use a single dumbbell on the snatches and a pair for the thrusters. ♀ 15-lb. DBs ♂ 25-lb. DBs scale to finish around 14 min Cool DownRead more