Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
• Banded gainer overhead stretch (1 min each side)
• Banded Shoulder Distraction (1 min each side)
Then,
3 Rounds:
• 5 Burpees
• 10 Mtn. climbers
• 10 PVC pipe OHS
• 50’ KB overhead carry each arm (“active shoulder/bicep to ear”)
Warm-up (No Measure)
(OVERHEAD SQUAT)
10 OHS, empty barbell
• 5 reps with pause in bottom
• 5 reps without pause
1×10 at workout weight
• If you struggle to get 10, consider scaling the weight down to preserve intensity for the WOD.
Test Run
• Complete 5 OHS + 5 Burpee + 5 OHS
• You should be able to complete the 15 reps in under 1 minute with relative ease.
• The test run should be completed in under a minute.
Metcon
Jeremy (Time)
21-15-9
Overhead Squats, 95# / 65#
Burpees
Level 1: 85/55
Level 2: 75/45
Level 3: 45/35/15
Scale to Kickbacks if needed
Skill/Strength
Warm-up (No Measure)
SKILL WORK (T2B Focus)
Every 2 min for 3 sets , complete:
• 3 Strict T2B, 5 straight leg kipping T2B, 7 bent knee + kick kipping T2B.
Scaled Options:
Decrease reps to 2/4/6 or 1/3/5.
Decrease ROM. If necessary, decrease reps as well.
T2KB
Mobility
Warm-up (No Measure)
Pigeon Pose (1 minute e/s)
Under the body shoulder stretch (1 minute e/s)
Roll lax ball into traps on rig