Crusher CrossFit – Waconia – CrossFit


Warm-up (No Measure)

Why should I do the CrossFit Open?

*It is a fun community event with all of your Crusher family!

*It is a chance to try something new in the comfort of our own gym with our own members/coaches

*It is a great way to test your fitness and compete against yourself!

PVC Straight Legs Swings (30 Right / 30 Left)

Straight Leg Walkouts

40 Seconds each

Lateral Hops Over PVC Pipe

Active Spidermans

20 Seconds each

Forward and Back Hops Over PVC

Air Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

15 PVC Pass Throughs

PVC Lat Stretch: 45 Seconds Each Side

15 PVC Overhead Squats – slow and controlled


Warm-up (No Measure)

Double Under Prep

Establish Wrist Position

20 Seconds Easy Single Unders

20 Seconds Higher Single Unders

20 Seconds Double Under Practice

Bar MU Prep

10 Scap Pull-ups

5 Kip Swings

5 Lat Press Downs

3 Press-Kick-Pops

1 Bar Muscle-up

Snatch Prep-with empty barbell

5 Snatch Grip Deadlifts

5 Snatch High Pulls


3 High Hang Power Snatches

3 Hang Power Snatches

3 Power Snatches

Then, build to workout weight


1 Round

10 Double Unders

2 Power Snatches

10 Double Unders

1 Bar Muscle-up


Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

25 Double Unders

5 Power Snatches (135/95)

25 Double Unders

5 Bar Muscle-ups

Level 1: 115/75

Level 2: 95/65

Level 3: 45/35/15


Reduce DU reps, switch to 30 seconds of DU attempts, or 40 singles

Reduce number of MU, or scale to 10 pull ups/ring rows


Warm-up (No Measure)

Wrist and forearm mobility

Lax ball to traps and between shoulder blades

Categories: WOD

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