Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Squatting Warm-up
Min. 1: 20 Air Squats
Min. 2: 45-sec. Hold Bottom of Squat
Min. 3: 20 Cossack Squats
Min. 4: 45-sec. Hold Bottom of Squat
Min. 5: 20 Air Squats
Squat/Hip Drills #1 (empty barbell)
2 rounds
6 reps at each position of Jami Squat Drill (BB on back)
6 Warrior Pose (with barbell) 3 each side (hold 5 sec. each rep)
Round-the-room Tall Duck Walks (no BB)
6 Good Mornings to Squat (with barbell)
Skill/Strength
Warm-up (No Measure)
Prep for Back Squats
Review, then perform:
10 reps with empty barbell
8 reps, add load
6 reps, add load
3-4 x 5 reps
*Increase load each round until you reach working weight.
Perform Squat Sets
*Perform one set every 4-5 min.
Weightlifting
Back Squat (5-5-5-5-5)
5×5 Heavy across the board
Extra Credit
Warm-up (No Measure)
3 rounds
30 sec. Side Plank (R)
30 sec. Sit-ups
30 sec. Side Plank (L)
30 sec. V-Ups
30 sec. Supine Plank
Mobility
Warm-up (No Measure)
Couch stretch (1 minute e/s)
Downward/Upward Dog
Foam roll out areas as needed