Crusher CrossFit – Waconia – CrossFit


Warm-up (No Measure)


• Down and back crab walk

• Down and back bear crawl with hips low and knees close to the floor.

Then, 2 rounds:

• 5 Push-ups

• 10 Sit-ups

• 10 OHS with a PVC pass-through at the bottom of each rep.


Warm-up (No Measure)

With a barbell (15-lb barbell for athletes using <45-lb in the workout): 5 Pausing FS
• Pause at bottom and lift the elbows high as you stand.

10 FS with empty barbell.


5 Pausing OHS

• Pause at bottom, but ensure you remain “active” without a “collapse” of the lumbar spine.


1×10 OHS at workout weight.

• The reps should feel light and easy.


10 Kip swings (5 small, 5 big) without a band.

• Keep belly squeezed and legs/feet together.

5 Pausing pull-ups (use a band if needed for this drill and the workout)

• Pause with chin over bar to make sure body is in hollow position. Push away from the bar and move directly into next rep with the same pause at the top.

3 Pull-ups with no pause

Scale to Banded Pull-ups then to Ring Rows if needed


Review technique of the GHD Abmat Sit-ups and perform a set of 10


Metcon (Time)

60 Overhead squats (95/65)

60 Abmat Sit-ups

60 Front squats (45/35)

60 Push-ups

60 Air squats

60 Pull-ups

Level 1: 85/55

Level 2: 75/45

Level 3: 45/35/15

Scale reps down to 50 or 40

Box/Bench Push-ups

Banded Pull-ups or Ring Rows


Warm-up (No Measure)

Downward/ Upward Dog (1-2 minutes)

Couch Stretch (1 minute e/s)

Swimmers stretch

Categories: WOD

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