02/09/2019

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

3 Stations. One Partner at Each. Rotate through row, stretch, and mobility.

30 Seconds

Easy Row

Active Samson

Front Rack Stretch

Moderate Row

Active Spidermans

Right Side Pigeon

Faster Row

Down Dog

Left Side Pigeon

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

MOBILITY (INCLUDED IN GROUP WARMUP)

Front Rack Stretch: 30 Seconds

Pigeon Pose: 30 Seconds

Skill/Strength

Warm-up (No Measure)

Row

Heals down

Movement Prep

15 Seconds Fast (Each Partner)

DEADLIFT

Finish Position

Feel The Heel

Movement Prep

Establish Finish Position

5 Deadlifts

HANG POWER CLEAN & PUSH JERK

Finish Position

Hang Power Clean Movement Prep

5 Finishes (Dip + Stand in Finish Position)

3 High Hang Power Cleans

3 Hang Power Cleans

Push Jerk Movement Prep

5 Finishes (Dip + Stand in Finish Position)

3 Push Presses

3 Push Jerks

Build to All Workout Weights

REHEARSAL

Performed with Opening Weight. 3 Reps Per Teammate

1 Round

9 Deadlifts

9 Hang Power Cleans

9 Push Jerks

9 Calorie Assault Bike

Metcon

Metcon (Time)

Teams of 3

For Time (30 Minute Cap)

3 Rounds:

30 Deadlifts (95/65)

30 Hang Power Cleans (95/65)

30 Push Jerks (95/65)

100/70 Calories Row

2 Rounds:

30 Deadlifts (135/95)

30 Hang Power Cleans (135/95)

30 Push Jerks (135/95)

100/70 Calorie Row

1 Round:

30 Deadlifts (175/125)

30 Hang Power Cleans (175/125)

30 Push Jerks (175/125)

Level 1: 85/55, 115/85, 135/105

Level 2: 75/45, 105/65, 115/95

Level 3: 45/35, 55/45, 65/55

Mobility

Warm-up (No Measure)

Banded hamstring stretches (1 minute e/s)

Banded shoulder stretches at rig (1 minute e/s)

Categories: WOD

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