Crusher CrossFit – Waconia – CrossFit


Warm Up


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


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


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 (AMRAP – Rounds and Reps)


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)


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

Categories: WOD

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