Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Warm Up:
Grab a Partner – starts on rower, one does the other movement.
P1: 1 Min Easy Row
P2: Active Spidermans
Switch
P1: 0 :45 Seconds Moderate Row
P2: PVC Pass Throughs
Switch
P1: 0:30 Seconds Faster Row
P2: Push-up to Down Dog
Switch
Then –
PVC Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Then,
10 PVC Pass Throughs
Skill/Strength
Warm-up (No Measure)
Movement Discussion
KB SDHP
Fast through the middle
Elbows high
5 deadlifts
5 High Pull
5 Sumo Deadlift High Pull
LATERAL BAR BURPEES
Discuss form and technique – shoot the feet – Jump vs. Step.
Then,
3 Push Ups
3 Frog Hips
3 Lateral Bar Burpees
POWER SNATCH
Discuss form and technique – Speed through the middle- Burgener Warm Up.
Then,
2 High Hang Power Snatch
2 Hang Power Snatch
2 Power Snatch
Build to your workout weight.
WOD Rehersal
1 Round
15 KB SDHP
5 Power Snatches (Opening WOD Weight)
5 Lateral Bar over Burpees
Metcon
Metcon (AMRAP – Reps)
Metcon:
Score: Total Burpees of entire WOD
AMRAP 5:
30 KB SDHP 53/35
21 Power Snatches (95/65)
Max Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
30 KB SDHP 53/35
15 Power Snatches (115/80)
Max Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
30 KB SDHP 53/35
9 Power Snatches (135/95)
Max Lateral Barbell Burpees
Level 1:
75/55; 95/65; 115/85
Level 2:
65/45; 75/55; 95/65
Level 3:
45/35; 55/45; 65/55
Burpees In place or to a box
Mobility
Warm-up (No Measure)
Mobility:
Runners Lunge – 45 Sec each Side
Foam Roll Lats
Foam Roll Low Back