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