Crusher CrossFit – Waconia – CrossFit
Warm-up
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
MOBILITY
Box Supported Ankle Stretch: 1 Minute
Child’s Pose on Box: 1 Minute
Skill/Strength
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 SDHP
5 Box Jumps
5 Push Press
5 Cal Row
Metcon
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
Mobility
Warm-up (No Measure)
Mobility:
Box Supported Ankle Stretch
Childs Pose with Box