Crusher CrossFit – Waconia – CrossFit


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)


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.


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


Warm-up (No Measure)

Couch stretch (1 minute e/s)

Downward/Upward Dog

Foam roll out areas as needed

Categories: WOD

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