Crusher CrossFit – Waconia – CrossFit


Warm-up (No Measure)

Warm Up

1 Min light plate (no more than 25-lb) ground to overhead.

1 Min squat and reach (stand between reps).

1 Min kneeling tricep stretch.

1 Min alternating figure 4 pistol.

Then – Skill Portion – Totaling 8 Minutes

8 Rounds

10 Sec Hold – Top of RIngs

20 Sec Rest

10 Sec Hold- Bottom of Rings

20 Second Rest

Scaled Options:

Use a dip bar.

Feet assist (as little as possible) with either straight bar or rings.

Note: no bands for this skill work.


Warm-up (No Measure)

3 sets of partner front rack drill/athlete.

• Partner 1 does all 3 sets of 5-sec “active”per arm, then switch.

10 Barbell Front Squats

You have 6 Minutes to warm up to your first working set. Start with sets of 3, move to sets of 1.

For the workout – We will go ever 2.5 – 3 minutes. Finding a heavy single – or 1RM

Front Squat (1-1-1-1-1-1-1)

Working up to a heavy – add weight each set.

To modify – Keep light and do sets of 5


Warm-up (No Measure)


Spend 5 minutes smashing the lats, upper back and shoulders, pecs, front of shoulders, and triceps. Use foam roller or lacrosse balls

Categories: WOD

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