Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Row
Active Samson
Moderate Row
Active Spidermans
Faster Row
Push-up to Down Dog
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
MOBILITY
Front Rack Stretch: 40 Seconds
Pigeon Pose: 40 Seconds Each Side
Skill/Strength
Warm-up (No Measure)
DOUBLE UNDERS
Ground Contact
With Ropes:
15 Seconds Easy Single Unders
15 Seconds Higher Single Unders
15 Seconds Double Unders Practice
Movement Substitutions
Reduce Reps
90 Single Unders
1 Minute Double Under Practice
PUSH JERK – Review Movement
Bar High
Dip Depth
Movement Prep
3 Dip & Hold
3 Dip & Drives
3 Push Press
.
Without a Barbell:
3 Jump and Lands (Hands at Sides)
3 Jump and Lands (Thumbs on Shoulders)
3 Jump and Punch (Extend Arms Overhead After Jump)
.
5 Push Jerks
**Perform Heavy Push Jerks for 12-15 minutes
TRANSITION + REHEARSAL
1 Round
10 Double Unders
5 Calorie Assault Bike
3 Push Jerks
Weightlifting
Push Jerk (1×3)
Build to a heavy triple from a rack
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders
20/15 Calorie Row
10 Push Jerks (165/110)
Level 1: 135/95
Level 2: 95/65
Level 3: 45/35
Scale DU to 90 Singles, Reduce Reps, or 1 Minute of Practice
Mobility
Warm-up (No Measure)
While lying on the floor or up against the wall, use a lax ball to roll out front and back of shoulders
Lax ball to calves