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)