Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
WARM-UP, GENERAL
• 8 laps Rig Run
Then,
• 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
Warm-up (No Measure)
(PUSH-UPS)
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.
(DUMBBELL THRUSTERS)
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
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
Mobility
Warm-up (No Measure)
Foam roll:
• Quads
• Adductors
• Hamstrings
• Back