Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Who is signed up for the open? Write your name on the blackboard!
*The open begins Feb 22 – and is 5 weeks long
*Workouts will be held Friday nights beginning as early as 4/5pm and going into the evening – sign up for a time in WODIFY that works in your schedule!
*Any other questions?
30 Seconds
Easy Row
Push-up to Down Dog
Medium Row
Mountain Climbers
Faster Row
Squat Jumps
Modified Barbell Warmup
5 Stiff Legged Deadlifts
5 Hang Power Cleans
5 Front Rack Elbow Rotations (Each Side)
5 Front Squats
5 Strict Press + Reach
MOBILITY
Front Rack Stretch: 1 Minute
Chest Stretch: 1 Minute
Skill/Strength
Warm-up (No Measure)
BARBELL FACING BURPEES
Cross Step & Pivot
Two Foot Take Off
Movement Prep
3 Frog Hops
3 Burpees
3 Bar Facing Burpees (With Cross Step & Pivot)
POWER CLEANS
Resetting
Power Clean vs. Power Lean
Movement Prep
Establish Receiving Position
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans
.
Build to First Weight
.
5 Single Reps (With Good Reset)
.
Build to Next Two Weights
REHEARSAL
1 Round
4 Barbell Facing Burpees
4 Power Cleans (Opening Weight)
4 Calorie Row
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (155/105)
21/15 Calorie Row
Rest 5 Minutes
Level 1: 135/85
Level 2: 95/65
Level 3: 45/35
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (135/95)
21/15 Calorie Row
Rest 5 Minutes
L1: 95/65
L2: 85/55
L3: 45/35
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (115/85)
21/15 Calorie Row
L1: 85/55
L2: 75/45
L3: 45/35/15
Mobility
Warm-up (No Measure)
KB Hip Floss
Lax ball to traps on rig
Swimmers stretch