Crusher CrossFit – Waconia – CrossFit


Warm-up (No Measure)

• 1-min Burpees/Kickbacks


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.


Warm-up (No Measure)


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


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.


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 (AMRAP – Reps)

In teams of 3, accomplish as many rope climbs as possible in 12 minutes rotating partners.


½ Climb

2 Foot work attempts

• You can perform seated on a box or from a standing position.

1 Rope pull to stand


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

Categories: WOD

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