Crossfit Garage – CrossFit CFG24 Quarterfinals Workout 2 (Ages 16-54) (Time) 3 rounds for time of: 50 wall-ball shots 50 lateral burpee box jump-overs Time cap: 20 minutes F: 14lb medicine ball, 9-foot target, 20-inch box M: 20lb medicine ball, 10-foot target, 24-inch boxTo learn more about CFG24 Quarterfinals Workout 2 (Ages 16-54) click here INTENDED STIMULUS 13:00-20:00; advanced athletes sub-13:00. Wall-ball shot loading should allow for 10 or more reps at a time. 10 or more lateral burpee box jump-overs per minute. Those not signed for the Quarterfinals should choose movements that still allow for consistent movement .Read more

Crossfit Garage – CrossFit CFG24 Quarterfinals Workout 1 (Ages 16-54) (4 Rounds for reps) 4 rounds for max reps of: 1 minute of snatches 1 minute of rowing for calories 1 minute of dumbbell box step-ups 1 minute of rest F: 85lb barbell, 35lb dumbbells, 20-inch box M: 135lb barbell, 50lb dumbbells, 20-inch boxTo learn more about CFG24 Quarterfinals Workout 1 (Ages 16-54) click hereRead more

Crossfit Garage – CrossFit CFG24 Quarterfinals Workout 1 (Ages 16-54) (4 Rounds for reps) 4 rounds for max reps of: 1 minute of snatches 1 minute of rowing for calories 1 minute of dumbbell box step-ups 1 minute of rest F: 85lb barbell, 35lb dumbbells, 20-inch box M: 135lb barbell, 50lb dumbbells, 20-inch boxTo learn more about CFG24 Quarterfinals Workout 1 (Ages 16-54) click here INTENDED STIMULUS +100-250 reps or more. +Aim for 10 or more reps of each exercise +Snatch loading should allow for at least 5 touch-and-go reps at a time. If you are not signed for the Quarterfinals, choose movements that challenge your ability and allow you to get 10-20 reps per minute .Read more

Crossfit Garage – CrossFit General Warm-up (No Measure) Run warm-up 1 set: 400-meter run PVC switch game • Athletes stand in a circle, each holding a PVC upright. • Coach calls “left” or “right,” and athletes rotate to the next PVC. • Object: ensure the PVCs do not fall as the athletes rotate. • The group must do penalty reps if an athlete drops a PVC or falls. • Keep the penalties in the 5-10 rep range and use movements that don’t need to be taught. Suggested penalty movements: 20 mountain climbers 5 burpees 20 jumping jacks 10 air squats Dynamic warm-up 1 set: 5 elbow-to-instep/side 20 alternating shoo the turtles 240417 (AMRAP – Rounds and Reps) – RX – AMRAP 20: 400-m run 50 KB swings (53/70 lb) 400-m single-KB farmers carry – Partners run together and break up the other two movements as needed. – INTERMEDIATE – AMRAP...Read more

Crossfit Garage – CrossFit Run KBS Farmers (AMRAP – Rounds and Reps) – RX – AMRAP 20: 400-m run 50 KB swings (53/70 lb) 400-m single-KB farmers carry – Partners run together and break up the other two movements as needed. Intended Stimulus: -2+ rounds -KBS in sets of 10+ -Farmers carry in 4:00 or less DB OHS (Weight) EMOM 8: 2 dumbbell overhead squats/arm Stretching (No Measure) Accumulate: 1:00 foam roll calf/leg 1:00 lacrosse ball roll/footRead more