Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Warm Up:
8 Min AMRAP – Warm Up Pace
• 10 cal Row, increasing pace each round
• 1 push-up + wall walk
• 20 Mtn climbers
Skill/Strength
Warm-up (No Measure)
8 Air Squat, pausing
• Hold 3-sec in bottom of squat and assess depth – are you at parallel
• Stand to Full Extension
10 Air Squats
• At workout pace
• Establish butt target if you can’t get to parallel
Using WOD Weight
8 KB Deadlift
8 KBS to eye level
2×8 KB Swing
• Change the KB weight now if needed between rounds of KBS
Then,
Practice a Round of the WOD. You should be between 1 Min and 1:20 – If not, make adjustments
Metcon
Metcon (Time)
Every 2 min for 10 Rounds of:
•10 Row (cal)
•12 KB Swings (1.5/1)
•14 Air squats
Score: Slowest Round
Scale:
Scale Load for KB
Reduce Reps to 8, 10, 12.
Level 3 Reps:
6,8,10
Warm-up (No Measure)
After WOD Skill Work:
Handstand Push Up
Execute the following complex:
1 Push-up, 1 wall walk, 1 wall-facing HSPU (1 ABMAT if needed), 1 right shoulder tap, 1 left shoulder tap, 1 wall walk to plank, then descend to floor, rest 30 seconds.
2x’s Through the complex, rest 1 minute.
3x’s Through the complex, rest 90 seconds.
2x’s Through the complex, rest 1 minute.
1 Complex
Scaled Options:
Do the complex with feet on a 20-in box (1 ABMAT if needed). To increase the difficulty, keep one leg raised.
HSPU will be in a pike position (1 ABMAT if needed).
Mobility
Warm-up (No Measure)
Mobility:
Cool Down Row if Interested
Foam Roll Lower Back
Foam Roll Lats
Upward/Downward Dog