Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Warm Up in Groups of 3
*One person is on the rower while the other two perform a MB drill.
*30 sec. at each station, then rotate A to B, B to C, and C to A, one round a piece, 90 sec. total (not including transitions).
Partner A: Row, arms only
Partners B and C: Lying Med-Ball Throws
Perform 2 more rounds with:
Partner A: Row, legs only → Row, arms and legs
Partners B and C: Lying Kicking Med-Ball Passes + Lying Med-Ball Throws again
Pec Mobility
2 Minutes Each:
Foam roll/LAX ball pecs (1 min. each side)
Partner Pec Stretch (1 min. each partner)
Skill/Strength
Warm-up (No Measure)
Quick Movement Reviews
First, review the Bent Over Row with the empty barbell, then:
Quick Bench Press Review
Lay on bench, perform 10 reps PVC Bench Press.
Lay on bench, place barbell in J-Cups and practice spotting, then perform 10 reps, switch partners.
POP: heel contact with the ground, elbows in on the descent and ascent, contact the bar with under chest, lock out above the shoulder joint (semi-circle bar path).
Work up to starting weights for both movements.
Add weight x 8 reps of each
Add weight x 5 reps of each
Add weight x 3 reps x 2 sets
*Then, take down weight and figure out rotation between partners, who will share bars/stations and who goes first heat, then second heat.
Skill/Strength
Warm-up (No Measure)
You will do a bench and a row each round – 5 minute rest between the rounds. Aim for 75% 1RM.
Work with a partner to ensure you have spotters.
Bent Over Row (5-5-5-5-5)
Bench Press (5-5-5-5-5)
Mobility
Warm-up (No Measure)
Grab a LAX Ball
-Pecs
-Lats
-Upper Back/Shoulders
Spend 1 Minute on each side and on each area.