02/08/2019

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

“Rowling”

Sharing a rower with a buddy, you will complete 3 rounds of “Rowling”. The goal here is to land exactly on 100 meters without going over or under.

Penalty:

Round 1: 2x PVC Overhead Squats

Round 2: 2x V-Ups

Round 3: 2x PVC Thrusters

20 Seconds

PVC Pass Throughs

Push-up to Down Dog

Hollow Hold

Active Samson

Arch Hold

Active Spidermans

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

MOBILITY

Box Supported Ankle Stretch: 45 Seconds

Child’s Pose on Box: 1 Minute

Skill/Strength

Warm-up (No Measure)

ROW & BOX JUMPS

Whole Foot

Row Movement Prep

30 Seconds Row (Heels Down)

Box Jump Movement Prep

3 Step-ups (Each Leg)

10 Small Hops

10 Tall Hops

3 Box Jumps (Lower Height)

3 Box Jumps (Workout Height)

OVERHEAD SQUAT + TOES TO BAR

Bar Back

Toes to Bar Movement Prep

10 Scap Pull-ups

5 Kip Swings

3 Knees to Chest

3 Toes to Bar

Toes to Bar Movement Substitutions

Reduce Reps

Toes as High as Possible

Knees to Chest

Overhead Squat Movement Prep

5 PVC Overhead Squats

5 Pausing Barbell Overhead Squats

REHEARSAL

1 Round

5 Overhead Squats

5 Box Jumps

5 Toes to Bar

5 Calorie Row

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

30 Overhead Squats (95/65)

30 Box Jumps (24/20)

30 Toes to Bar

30/21 Calorie Row

Level 1: 85/55

Level 2: 75/45

Level 3: 45/35/15

Scales:

Lower height of box/plate jumps

Reduce Reps of T2B, Toes as High as Possible or Knees to Chest

Mobility

Warm-up (No Measure)

Child’s Pose (1 minute)

Upward/Downward Dog (1 minute)

Couch stretch (1 minute e/s)

Categories: WOD

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