Crusher CrossFit – Waconia – CrossFit
Warm-up
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
MOBILITY
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.
Skill/Strength
Warm-up (No Measure)
Movement Prep
Row
Speed Through the Middle – Use your hips –
Movement Prep
:10 Seconds Fast
:20 Seconds Easy
:10 Seconds Fast
:20 Second Easy
DOUBLE UNDERS
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
FRONT SQUATS
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
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
Scale:
10/7 Cal Row
50 Singles
5 Front Squats
Mobility
Warm-up (No Measure)
Mobility:
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