Crossfit Garage – CrossFit View Public Whiteboard Metcon Sprint Clean Ladder (Weight) Climb as high up the ladder as you can in 10min. -You may only make 10lb(total) jumps at a time -You must complete one rep before moving up in weight -You may rest as much or as little as you want – Your score is your TOTAL combined weight lifted (all your completed lifts added together) -Start at 50% of your 1RM.Note** This option is performed with a SQUAT clean. If you choose this as your workout, please refer to your Clean/Squat Clean percentages Sprint Power Clean Ladder (Weight) Climb as high up the ladder as you can in 10min. -You may only make 10lb(total) jumps at a time -You must complete one rep before moving up in weight -You may rest as much or as little as you want – Your score is your TOTAL combined weight...Read more

Crossfit Garage – CrossFit View Public Whiteboard Metcon Tabata Something Else (AMRAP – Reps) Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 intervals. Bright Spot Pull-ups Push-ups Air Squats (AMRAP – Reps) Highest number of unbroken Body weight squats Why? Tabata: This workout is a form of high intensity interval training designed to get your heart rate up in that very hard anaerobic zone for short periods of time. By doing this, you train all of your energy systems, something that regular cardio workouts usually don’t do. Not only does that make you more fit, it helps you burn more calories both during and after your...Read more

Crossfit Garage – CrossFit View Public Whiteboard Metcon DL Box (Time) 12-9-6 Deadlift 225/135 Box Jump 24/20**Rest 5 minutes, then begin next Metcon Metcon Run DU’s (Time) For time: Run 1mile 150 DU’s Bright Spot Deadlift Box Jumps 1-Mile Run (Time) Max Effort 1-Mile Run Double-Unders Why? Running a mile…..It keeps your motor neuron pathways sending speedy signals to fast-twitch muscle fibres and can actually boost and improve your fitness and endurance over longer distances. It improves your flexibility and makes your other, slower running feel easier.Read more

Crossfit Garage – CrossFit View Public Whiteboard Weightlifting Clean Pull+Clean Do one clean pull followed by one clean. (full squat if you are capable) Metcon AMRAP 8 Row HSPU Goblet (AMRAP – Rounds and Reps) 12/10 Calorie Row 8 HSPU 6 KB Goblet Squats 53/35 Bright Spot Clean Pull Clean HSPU how many unbroken? Why? The clean pull is a basic and important exercise for training the extension of the clean in terms of strength, speed, power, posture and balance. Lifters will be able to manage heavier weights than in the clean, which allows the development of strength to push weights in the clean.Read more

Crossfit Garage – CrossFit View Public Whiteboard Metcon Weightlifting 842: Metcon (3 Rounds for time) 800m Run rest 2 min 400m Run rest 2 min 200m RunEach run counts as a round – if rowing – row 1000m / 500m / 250m Back Squat (1×3) **These will be done using a TEMPO of 31X0, explained below: Barbell loaded on rack: 3-second lowering (eccentric) phase 1-second hold at the bottom squat position the ‘X’ stands for the ascending (concentric) phase of the lift – the amount of time it take you to get to the top of the lift. The ‘X’ here signifies that athletes should EXPLODE the weight up as quickly as possible. The 0 refers to how long to pause at the top of the lift Log heaviest 1×3 using tempo prescription Bright Spot 800m Run (Time) Max Effort 800m Run 400m Run (Time) Max Effort 400m Run 200m...Read more