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)