Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Warm Up:
2 Rounds
• 30-sec Downward dog stretch
• 30-sec Passive hang from pull-up bar
• 8 Burpee box jumps (Step up on the first round)
Then,
• 8 Box jumps as will be performed in the workout.
Skill/Strength
Warm-up (No Measure)
Continued Warm Up with WOD Movements:
SDHP PREP
5 Sumo DL
• Look for flat back in the set-up and for knees to stay push out and over toes.
5 Sumo DL, shrug slow – stand fully before shrug
5 Sumo DL, shrug fast
5 SDLHP, (full movement)
12 SDLHP at workout weight
•If the athlete cannot complete the 12 reps without shifting to the ball of their foot to complete the range of motion, the loading selected is too heavy.
C2B PREP
10 Kips
2×3 Chin-over-bar pull-ups
2×3 C2B pull-ups
• Can use bands or no bands
6 pull-ups as will be performed in the workout
SCALED OPTIONS for C2B: Regular PU or Banded PU or Ring ROW
BOX JUMPS
-For Today – we want everyone jumping – lower the box to a height you can jump. Jump to a plate if needed.
Prep for Workout – ensure everything is set up
Metcon
Metcon (Time)
WOD:
3 Rounds for time of:
•36 Box jumps (24/20)
•24 Sumo deadlift high pulls (75/55)
•12 C2B Pull-ups
Level 1:
65/45
Regular Pull Ups
Level 2:
45/35
Regular Pull Ups or banded Pull Ups
Level 3:
Same Reps
Lower Box Height
35/15# SDHP
Banded PU or Ring Row
Metcon (Distance)
10 Minutes to Handstand Walk as far as possible – For those of you HS Walking – Record your furthest unbroken distance.
Scale:
10 min to handstand walk as far as possible.
• Athletes can scale this to a wall facing HS traverse
• OR – Spend 10 Minutes working on Box Around the Worlds or Seated DB Shoulder presses in sets of 10.
Mobility
Warm-up (No Measure)
Mobility:
Grab a Band –
Peform shoulder stretches at the rig
Then
Banded Hamstring Stretch laying on the floor