Crusher CrossFit – Waconia – CrossFit


Warm-up (No Measure)


• 8 laps Rig Run


• 15 m High leg kicks

• 10 Air Squats

• 15 m of Inchworms

• 10 Scap push-ups

• 15 m of Bear crawl

• 10 Squat jumps

• 15 m of Burpee broad jumps

• 10 Roll to v-sit


Warm-up (No Measure)


5 Hand release (HR) push-ups

• From toes or knees.

• Review the standard that the center of the chest must touch the ground at the bottom of each push-up.

5 Push-ups

• From toes or knees.

• Pause in the plank of your push-ups before going down and back up

• Review the lockout of the elbows required at the top of each push-up rep.

5 Push-ups

• As will be done in the WOD.


Get DBs you are intending to use in the workout.

3, 1-arm DB FS, each side

• Pause in the bottom of each squat for 3-sec on the first set

3, 1-arm DB PP, each side

• Pause with the arm locked out overhead for 3-sec on the first set

• If you are not stable at the top position, and in full control of your DB, you should go down in weight before proceeding.

3, 1-arm DB TH, each side

10 DB TH

• Adjust working weight as necessary after this set.


Metcon (Time)

•50 Barbell Good Mornings (45/35)

•50 Push-ups

•100 DB Thrusters (35/25)

Scale load on Good Mornings and Thrusters

Box or Bench Push-ups


Warm-up (No Measure)

Foam roll:

• Quads

• Adductors

• Hamstrings

• Back

Categories: WOD

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