01/10/2019


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

Categories: WOD

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