Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm Up
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Warm-up (No Measure)
Line Drills
6 Laps around the Rig
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Barbell/PVC Warmup
5 Good Mornings
5 Back Squats
Flag Pole PVC Stretch
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
MOBILITY (10:00 – 12:00)
Child’s Pose on Box: 1 Minute
Box Supported Ankle Stretch: 30 Seconds
Skill/Strength
Warm-up (No Measure)
Movement Teaching:
TOES TO BAR – Ears – Prep
10 Scap Pull-ups
10 Kip Swings (Focusing on Ears)
1-3 Strict Toes to Bar
3 Knees to Chest
3 Toes to Bar
Movement Substitutions
Reduce Reps
Toes as High as Possible
Knees to Chest
Knees Up
BOX JUMP OVERS- Knees Out – Stay in Box – Prep
3 Step-ups (Each Leg)
10 Small Hops
10 Tall Hops
3 Box Jumps (Smaller Height)
3 Box Jumps (Workout Height)
Push Press – Dip – Heels – Prep
5 Strict Press
5 Dip & Pops (Just Legs)
5 Push Presses
Now go into finding a heavy set of 10 push press. Build by using sets of 5. Find a weight and perform 2 sets of heavy 10.
Push Press (5-5-5-10-10 (suggestion))
Take a few minutes to warm up to a heavy set. Perform 2 sets of 10 – resting between each set.
Then get your barbell set for the WOD and perform:
1 Round
4 Push Presses
4 Toes to Bar
4 Box Jump Overs
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
2 Push Presses (115/80)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar
4 Box Jump Overs (24/20)
6 Push Presses (115/80)
6 Toes to Bar
6 Box Jump Overs (24/20)
…
Up by 2’s Until Finish
RX+: 135/95
Level 1: 95/65
Level 2: 75/55
Level 3: 65/45
Movement Scale – what you discussed in warm up – keep reps the same.
Mobil: Warm-up (No Measure)
Mobility:
Foam Roller and Barbell – Place foam roller mid/upper back – reach over head to the barbell – hips off the ground. Once in place, lower and raise hips up and down. Breath!
Use Barbell to smash IT Bands