Crusher CrossFit – Waconia – CrossFit


Warm-up (No Measure)

Warm Up:

5 Min for Quality:

5 Calorie Row

5 Push-up to Down Dog

5 Active Samson Each Side

5 Active Spidermans Each Side

5 Pausing Air Squats

Repeat until 5 Min is reached

PVC Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats


Front Rack Stretch:

1 Minute Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch:

45 Seconds – From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

Ankle Stretch:

30 Seconds Each Side

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.


Warm-up (No Measure)

Movement Prep


Speed Through the Middle – Use your hips –

Movement Prep

:10 Seconds Fast

:20 Seconds Easy

:10 Seconds Fast

:20 Second Easy


Swing & Catch

Movement Prep

Establish “Catch” Position

10 Swing & Catches

:20 Seconds Easy Single Unders

:20 Seconds Quick Single Unders

:20 Seconds Double Under Practice

Movement Substitutions

Reduce Reps

30 Seconds of Double Under Practice

40 Single Unders


Tuck Under – Practice this movement with air squats

Movement Prep

5 Pausing Front Squats – coaches call

5 Front Squats

Build to Workout Weight 60% 1RM

WOD Rehersal:

2 Round

7 Calorie Row

5 Double Unders

3 Front Squats


Metcon (6 Rounds for time)

On the 3:00 x 6 Rounds:

12/9 Cal Row

25 Double Unders

5 Front Squats 60% 1RM

RX+ 70% 1RM


10/7 Cal Row

50 Singles

5 Front Squats


Warm-up (No Measure)


Thread the needle – lay on back – cross one ankle over opposite knee. pull that knee into chest – relax head.

Low Back Body Twist

LAX Ball to Hips

Foam Roll IT Bands

Categories: WOD

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