01/24/2019 CF

Crusher CrossFit – Waconia – CrossFit


Warm-up (No Measure)

Warm Up:

*If you choose to run today – please do so at your own risk and watch for ice.

Row/Run 400m


*30 Second Handstand Hold {Piked with toes on a box or Plank}

*10 Push Ups

*8 Sets of 3 Mountain Climbers with a twist – reaching to the ceiling – 4 per side

*10 Scap Push Ups

*30 Second HS Hold/Pike Position off Box/Plank

*2 Sets of 3 HSPU or whatever your movement in the WOD is going to be – use this moment to warm up and set up that movement

Warm-up (No Measure)

Muscle Up Warm UP and Modifications

Movement Options – MU, Banded MU Transition, or 5 Dips (hard) and 5 Ring Rows (hard)

Take 5 minutes to set up your equipment and space and perform 2 sets of 3 of your movements – First set being an easier version, second set being your workout of the day.


Metcon (Time)

5 Rounds for time of:

400m Run/Row

15 Handstand push-ups

5 Muscle-ups

RX+ Strict HSPU and Strict MU – RX+ Athletes will have a 22 Minute Time Cap

Level 1:

400m Run/Row

15 Piked toes on a box PU

5 Strict Ring Dips (hard)

5 Strict Pull Ups

Level 2:

300m Run/Row

15 DB Shoulder Press (Challenging Weight)

5 Dips Assisted

5 Assisted Pull Ups

Level 3:

300m Run/Row

15 DB Shoulder Press (Challenging weight)

5 Box Dips – Feet assisted

5 Ring Rows

Metcon (No Measure)

This is for quality and skill work – no score recorded.


15 Rope Knees to Elbow

20 Arch Body Rocks (Superman position)


Level 2:

10 Jumping Rope K2E

20 Arch Body Rocks

Level 3:

15 Hanging Knee Raises

20 Second Superman Hold


Warm-up (No Measure)


As a class – LAX ball on traps and neck using pole of rig – 1 minute each side

Then move to floor – LAX Ball to upper back and shoulders – 1 minute each side

Categories: WOD

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