Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
20 Seconds
Easy Shuttle Runs
Quad Stretch
Knees to Chest
Straight Leg Kicks
Cradle Stretch
Moderate Shuttle Runs
Walking Samson
Walking Spidermans
3 Air Squats + 1 Broad Jump
Walkouts
Faster Shuttle Runs
Side Lunges
Side Shuffles
High Knees
Butt Kickers
MOBILITY
Child’s Pose on Dumbbell: 1 Minute
Chest Stretch: 1 Minute
Skill/Strength
Warm-up (No Measure)
SHUTTLE RUNS
Breakdown
Lean
Movement Prep
6 Shuttle Runs (Easy)
6 Shuttle Runs (Fast)
BURPEES OVER DUMBBELL
Hip Position
The Lean
Movement Prep
Establish Bottom Position
3 Burpees
3 Burpees Over the Dumbbell
DUMBBELL POWER SNATCHES
Zip the Coat
Turnover
Movement Prep
Each Arm With Lighter Weight:
3 Jump Shrugs
3 High Pulls
3 Strict Presses (Elbow By Ear)
3 Muscle Snatches
3 Power Snatches
REHEARSAL
1 Round
6 Dumbbell Power Snatches (50/35)
6 Burpees Over Dumbbell
6 x 10 Meter Shuttles
Metcon
Metcon (Time)
On the 4:00 x 6 Rounds:
12 Dumbbell Power Snatches (50/35)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttles
Score is Slowest Round
Level 1: 40/25
Level 2: 35/20
Level 3: 25/15/10
Mobility
Warm-up (No Measure)
KB Calf Smash (1 minute e/s)
KB Hip Floss (1 minute e/s)
Lax ball to traps on rig