Crusher CrossFit – Waconia – CrossFit
Warm-up
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.
Skill/Strength
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
Mobility
Warm-up (No Measure)
Mobility:
Spend 5 minutes smashing the lats, upper back and shoulders, pecs, front of shoulders, and triceps. Use foam roller or lacrosse balls