Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Happy New Year!
Grab a Light DB
*Perform in partners if needed- have one person Run while the other performs DB movements.
4 laps Rig Run
10 Air Squats
10 Cossack Squats (5 each side)
4 laps Rig Run
5 Strict DB Presses (R)
5 Front Squats (shouldered R)
5 Strict DB Presses (L)
5 Front Squats (shouldered L)
4 laps Rig Run
10 Windmills (5 each side)
4 laps Rig Run
10 Single-Arm DB OHS (5 each side)
Warm-up (No Measure)
Happy New Year!
Grab a Light DB
*Perform in partners if needed- have one person Run while the other performs DB movements.
4 laps Rig Run
10 Air Squats
10 Cossack Squats (5 each side)
4 laps Rig Run
5 Strict DB Presses (R)
5 Front Squats (shouldered R)
5 Strict DB Presses (L)
5 Front Squats (shouldered L)
4 laps Rig Run
10 Windmills (5 each side)
4 laps Rig Run
10 Single-Arm DB OHS (5 each side)
Skill/Strength
Warm-up (No Measure)
Briefly Review the Thruster with an empty barbell (Or Dumbbell for C44) as a group:
Front Squat—Press—Push Press—Thruster
Prep for Workout
3 rounds
5 Thrusters
*Take 3 sets to get to working weight.
*Perform the last set at working weight.
*Prep as needed for the workout.
Metcon
Kalsu (Time)
For Time:
100 Thrusters, 135# / 95#
*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here
C44: Medium weight DB
Level 1: 115/75
Level 2: 95/65
Level 3: 75 Thrusters, 45/35
Perform 3 Burpees or scale to Kickbacks
Mobility
Warm-up (No Measure)
Take a few laps around rig and stretch out your quads.