Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Announcements:
**6AM Class will be cancelled effective next week
**7:30PM CrossFit will be Bootcamp for the next 4 weeks on Mon and Wed only. Tues and Thurs is still there!
**Fitness Reimbursement – It is now offered at Crusher! Yeah! Sign up online.
**Please no food in the kids area – and wash hands before entering!
Play Bucket Toss to Warm Up-
Coach will explain!
Skill/Strength
Warm-up (No Measure)
Prep Overhead and for Workout
As a group, briefly review the Overhead Movements with an empty barbell (or PVC) as:
Cuban Press—Press—Push Press—Push Jerk—Split Jerk
Then, work up from your lightest weight to heaviest weight using:
10 reps (add weight)
8 reps (add weight)
6 reps (first weight)
5 reps (second weight)
4 reps (third weight)
3 reps (fourth weight)
*Practice cycling while the loads are still light enough.
*Then, bring the load down to your lightest weight and prep as needed for the workout.
*If needed, row a quick 100 m to get your heart rate back up
Metcon
Metcon (Time)
14 Shoulder-to-Overhead
Row 1k
12 Shoulder-to-Overhead
Row 500 m
10 Shoulder-to-Overhead
Row 1k
8 Shoulder-to-Overhead
Men: 135-155-185-205
Women: 95-105-115-135
RX+:
Men: 155-185-205-225
Women: 115-125-135-155
Level 1: Men: 115-135-165-185
Women: 75-85-95-115
Level 2: Men: 95-115-135-155
Women: 65-75-85-105
Level 3: Men: 45-65-75-95
Women: 35-45-55-65
Mobility
Warm-up (No Measure)
1 min. each side Pole Stretch + 1 min. each side Side Pole Stretch.