Crusher CrossFit – Waconia – CrossFit


Warm-up (No Measure)

Warm Up:

:30 Seconds of each

Plate Hops

Quad Stretch

Knuckle Drags

Plate Push Presses

Active Samson

Active Spidermans

Plate High Pulls

Push-up to Down Dog

Air Squats

Plate Ground to Overhead

Side Lunges

Plate Counterbalance Squats (Press Away From Body During Squat)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats


Box Supported Ankle Stretch: 1 Minute

Child’s Pose on Box: 1 Minute


Warm-up (No Measure)

Teaching and Movement Prep

Wallballs – Bottom Position – Prep

20 Sec – Bottom Position Hold

5 Push Press

5 Thrusters

5 Wall Balls

Box Jumps – Hips, Knees – Prep

5 Step Ups Each Leg

10 Small Hops

10 Tall Hops

3 Box Jumps (small if needed first)

3 Box Jumps (bigger/at workout height)

Calorie Row – Handle Beat the Knees – Prep

40 Seconds Slow Row – Focus on Hands before knees

Sumo DL High Pull – Stance & Grip -Timing – Prep

3 Sumo DL

3 Sumo DL and shrug

3 Sumo DLHP Slow

3 Sum DLHP Fast

Push Press – Heels Down – Elbows Forward – Prep

5 Strict Press

5 Second Dip Hold

5 Push Press

Build to workout weights

Rehersal – Nail down logisitics

1 Round

5 Wallballs


5 Box Jumps

5 Push Press

5 Cal Row


Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest


Warm-up (No Measure)


Box Supported Ankle Stretch

Childs Pose with Box

Categories: WOD

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