Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
Active Spidermans
PVC Pass Throughs
Active Samson
PVC Lat Stretch
Push-up to Down Dog
PVC Hinge Drill
PVC/Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility:
PVC Lat Stretch
PVC Hinge
Skill/Strength
Warm-up (No Measure)
Teaching Movements:
Deadlift – Grip – Arms – Prep
5 Overhand Grip DL
5 Mixed Grip DL
5 Slow Mixed Grip DL
Hang Power Cleans – Arms – Catch – Prep
5 Hip Hinges
15 Seconds Receiving Position Hold
3 High Hang Power Clean
3 Hang Power Clean
Push Jerks – Arms – Catch – Prep
15 Seconds Receiving Position Hold
5 Push Jerks
Full DT Complex with Empty Bar
Move to Heavy Hang Power Cleans (15 minutes)
Hang Power Clean (5-5-3-2-2-2…)
Athletes will team up with others who plan on using similar weights. Athletes will have 15 minutes to build up to their heavy set of 2. Note that the first hang power clean starts with a deadlift and a pause. Looking to make some good progress with hang power clean technique here, as it will transfer over greatly to “DT”.
Warm-up (No Measure)
Get weights ready for WOD and perform rehearsal:
1 Round
4 Deadlifts
3 Hang Power Cleans
2 Push Jerks
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Level 1: 135/95
Level 2: 115/75
Level 3: 95/65
Mobility
Warm-up (No Measure)
Mobility:
Foam Roll Lats – 1 Min Per Side
Foam Roll T Spine – 1 Minute
LAX Ball to Low Back
Body Twists on floor