Crusher CrossFit – Waconia – CrossFit
Warm-up
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)
(POWER SNATCH)
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.
Metcon
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
Mobility
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
Skill/Strength
Warm-up (No Measure)
(MUSCLE-UP FOCUS)
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.