Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Using a lighter medicine ball
Active Samson
Squat to Medicine Ball
Active Spidermans
Medicine Ball Russian Twists
Push-up Shoulder Taps*
Medicine Deadlifts
Push-up to Down Dog
Medicine Ball Slams
MOBILITY
Medicine Ball Squat Hold: 1 Minute
Wrist Stretch: 1 Minute
Overhead Stretch on Wall: 1 Minute
Skill/Strength
Warm-up (No Measure)
WALLBALLS
Laces
Relax The Arms
Movement Prep
5 Pausing Front Squats (Laces In Front of The Face)
5 Push Press
5 Pausing Wallballs (Pause in the Bottom to Check Position)
5 Wallballs (Relaxing the Arms)
FARMERS CARRY
Urgency
Money
Movement Prep
With Lighter Weight:
1 rig lap (Normal Speed)
1 rig lap (Faster Speed)
STRICT HANDSTAND PUSH-UPS
Distance From Wall
Hips
Movement Prep
For Handstand Push-ups:
5 Kick Ups To Wall (Hold For 2 Seconds)
4 Kick Ups + Negative
3 Strict Handstand Push-ups
For Dumbbell Strict Press (With Lighter Weight):
20 Second Overhead Hold
10 Dumbbell Strict Presses
Movement Substitutions
Reduce Reps
Pike or Bear Crawl Handstand Push-ups
Dumbbell Strict Presses
REHEARSAL
1 Round
5 Wallballs
2 rig laps Farmers Carry (Lighter Weight)
15 Second Handstand Hold on Wall (or 5 Dumbbell Strict Presses)
Build to Workout Weight
1 Round
5 Wallballs
1 rig lap Farmers Carry (Workout Weight)
3 Strict Handstand Push-ups (or 3 Dumbbell Strict Presses)
Metcon
Metcon (Time)
5 Rounds:
21 Wallballs (20/14)
3 rig laps Farmers Carry (53/35)
9 Strict Handstand Push-ups
Level 1: 14/10, 35/26
Level 2: 10/8, 26/18
Level 3: 8/6, 18/10
Scales:
Reduce Reps
Pike or Box Handstand Push-ups
Dumbbell Strict Presses
Mobility
Warm-up (No Measure)
Wall shoulder stretch (1 minute)
Lax ball to front and back of shoulders
Couch stretch ( 1 minute e/s)