02/12/2019

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute

Active Samson

Walkouts

Slow Air Squats

45 Seconds

Active Samson

Walkouts

Slow Air Squats

30 Seconds

Active Samson

Walkouts

Slow Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

MOBILITY

Wrist Stretch: 45 Seconds

Banded Lat Stretch: 45 Seconds Each Side

Skill/Strength

Warm-up (No Measure)

STRICT PULL-UPS

Start Position

Press First

Movement Prep

10 Scap Pull-ups

10 Seconds Active Hollow Hang on Bar

1-3 Strict Pull-ups

Movement Substitutions

Reduce Reps

Banded Pull-ups

Ring Rows

STRICT HANDSTAND PUSHUPS

Way Down

Way Up

Movement Prep

10 Seconds Handstand Hold on Wall

10 Second Tripod Position Hold

3 Lowers From Handstand to Tripod

1-3 Strict Handstand Push-ups

Movement Substitutions

Reduce Reps

Dumbbell Strict Presses

Pike Push-ups or Bear Crawl Push-ups

FRONT SQUATS

Hips & Shoulders

Movement Prep

5 Pausing Front Squats (Pause in Bottom and Half Way Up)

5 Front Squats

POWER CLEANS

Hips & Shoulders

Movement Prep

5 Clean Deadlifts

.

3 High Hang Power Cleans

3 Hang Power Cleans

.

5 Power Cleans

.

Build to Lighter Weight

REHEARSAL

1 Round

3 Power Cleans

3 Strict Handstand Push-ups

3 Front Squats

3 Strict Pull-ups

Build to Workout Weight

1 Round

3 Power Cleans

3 Strict Handstand Push-ups

3 Front Squats

3 Strict Pull-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

9 Power Cleans (155/105)

12 Strict Handstand Push-ups

9 Front Squats (155/105)

12 Strict Pull-ups

Level 1: 135/85

Level 2: 95/65

Level 3: 45/35

Scales:

Reduce Reps

Dumbbell Strict Presses

Box or Pike Push-ups

Banded Pull-ups or Ring Rows

Mobility

Warm-up (No Measure)

Hang from pull-up bar (1 minute)

Swimmers stretch

Roll out traps with racked barbell

Categories: WOD

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