Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Warm Up:
First round done as a class – second and third at your own pace
3 Rounds
200m Run (or 6 laps)
8 Single Leg Romanian Deadlift (4 each side)
8 Push Ups
8 Jumping Air Squats
Then break off and grab a barbell once you are complete.
Skill/Strength
Warm-up (No Measure)
Movement Prep
DEADLIFT – grab barbell
10 Deadlifts – 1-5 Pause on coaches call, 6-10 at athletes pace
3 x 5 DL to build to workout weight – Do these as a class so the first two sets are with the coach
1 x 5 Deadlift at workout weight – WOD tempo
WALLBALL – Get WOD weight
5 Wallballs with 2 sec pause in the bottom “Squat and hold – Throw” – Work on Depth here.
10 wallballs at WOD tempo
Metcon
Metcon (AMRAP – Reps)
The deadlift weight should be 60% or less of your 1RM – being able to do 5-10 reps at a good pace in WOD.
AMRAP in 12 min of:
4-8-12-16….
Wallballs (20/14)
Deadlifts (225/155)
RX+ 265/185 (or 60% of 1rm if heavier then 225)
Level 1:
Same reps and Wallballs
205/135
Level 2:
14/10# WB
165/105
Level 3:
2-4-6-8-10….
10/8# WB
135/85
Ring Dips (1 x Max Set )
Warm up with 2 x 3 Strict ring rips
Then,
One attempt to find max reps of strict ring dips. Scale would be assisted strict. Have a partner with you to help count and motivate.
Mobility
Warm-up (No Measure)
Mobility:
Green Band –
Banded Hamstring Stretch – 1 Minute each direction each side
Center – Drop leg to left – Drop leg to right.