Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
• 1-min Burpees/Kickbacks
(ROPE CLIMB)
5 min AMRAP of:
15 Rope KTE followed by 20 arch body rocks.
• Advanced athletes should be doing strict K2E while aggressively leaning back.
Scaled Options:
8 Rope KTE and 10 arch body rocks.
6-8 Jumping K2E (may need to decrease reps as well) and 20 sec arch body (superman) hold.
6-8 Footwork Attempts or Rope Pulls and 20 sec arch hold
• During the arch body hold, legs should be straight and heels/toes should remain together.
Skill/Strength
Warm-up (No Measure)
(PRESS & PUSH-PRESS)
8 Press
• Review proper set-up for the press: weight in heels, knees straight, quads engaged, glutes squeezed, midline locked down and elbows slightly in front of the bar.
8 Press
8 PP, pausing in dip
8 PP
Then,
3 rnds of the complex: 1 press + 3 PP
• Use an empty barbell for 1 of these sets, minimum.
• You can add weight during these sets as necessary, but you will still have 20 minutes to find a max set.
Weightlifting
1 Press + 3 Push Press (1-1-1-1-1-1-1)
You are finding your heaviest weight for 1 round of the complex. Shoot for 6- 7 rounds in the 20 minutes
Metcon
Metcon (AMRAP – Reps)
In teams of 3, accomplish as many rope climbs as possible in 12 minutes rotating partners.
Scaling:
½ Climb
2 Foot work attempts
• You can perform seated on a box or from a standing position.
1 Rope pull to stand
Mobility
Warm-up (No Measure)
Under the body shoulder stretch (30 seconds-1 minute e/s)
Roll out front and back of shoulders using a lax ball while lying on the floor or on the wall