Crusher CrossFit – Waconia – CrossFit


Warm-up (No Measure)

General Warm-up

• 30-sec Jumping jacks

• 30-Sec Bar hang (passive)

• 12 Squatting Y-raises

• 30-sec Jumping jacks

• 30-Sec Bar hang (active)

• 12 Table rockers w/ 2-sec pause at top

• 30-sec jumping jacks

• 30-Sec arch hold

• 12 Prone snatches on the floor (overhead and down = 1 rep)

Warm-up (No Measure)


5 Snatch Grip Romanian Deadlift

•Pause in the bottom position for 3-sec.

5 Snatch Grip BTN Push-Jerk

• Pause in the catch for 3-sec.

5 Power Snatch w/empty barbell

5 Power Snatch

• Add weight that will be used for the workout.

• Review safe and efficient barbell cycling.

Every 20-sec for 4 rounds: 4 power snatches

• Take this time to dial in your cycling speed.

Rest 3-4 minutes, but remain active and moving. Make adjustments here to load if needed.


Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Women’s RX: 55#

Level 1: 65/45

Level 2: 55/35

Level 3: 45/35/15


Warm-up (No Measure)

90/90 hip stretch sequence spending 30-45-sec in each position:

• Lead leg stretch

• Trailing leg stretch

• Trailing leg hinge

• Bear sit

• Transfer to other side

• Lead leg stretch

• Trailing leg stretch

• Trailing leg hinge


Warm-up (No Measure)


Complete 8 rounds of 10 sec hold @ top of rings, 20 sec rest then 10 sec hold @ bottom of rings, 20 sec rest. Each round consists of both movements.

• Ensure the arms are fully extended at top. Hands and elbows should be next to the body (external rotation).

• The shoulder should be below the elbow at the bottom of the dip. Again, elbows should be “in and back”.

Scaled Options:

Use a dip bar.

Feet assist (as little as possible) with either straight bar or rings. No bands for this skill work.

Categories: WOD

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