Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
40 Seconds
Easy Row
Straight Leg Stretch to Squat*
30 Seconds
Moderate Row
Air Squats
20 Seconds
Faster Row
Squat Jumps
*Grab under the toes with legs as straight as possible, pull down into squat, then stand
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
MOBILITY
Couch Stretch: 1 Minute Each Side
Skill/Strength
Warm-up (No Measure)
ROW
Don’t Squat The Row
Movement Prep
Establish Catch Position
20 Seconds Moderate Row
BURPEES OVER BAR
Movement Prep
3 Burpees
3 Lateral Burpees Over the Bar
TOES TO BAR
Fast vs. Slow Cycle
Movement Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Toes to Bar
5 Knees to Chest
.
Show Difference Between Two Options
.
3 Faster Toes to Bar
3 Slower Toes to Bar
Movement Substitutions
Knees to Chest
Feet as High as Possible
SQUATTING MOVEMENTS
Balance
Front Squat Movement Prep
5 Pausing Front Squats
5 Front Squats
Hang Squat Clean Movement Prep
3 Pausing High Hang Squat Cleans
3 Hang Squat Cleans
Thruster Movement Prep
3 Pausing Thrusters
3 Thrusters
REHEARSAL
1 Round
3 Calorie Row
3 Front Squats
3 Toes to Bar
3 Hang Squat Cleans
3 Burpees over Bar
3 Thrusters
Metcon
Metcon (Time)
For Time:
21 – 15 – 9
Row Calories (Women: 15-10-5)
Front Squats (95/65)
15 – 12 – 9
Toes to Bar
Hang Squat Cleans (95/65)
12 – 9 – 6
Burpees over Bar
Thrusters (95/65)
Level 1: 85/55
Level 2: 75/45
Level 3: 45/35
Scale T2B to Knees to Chest or
Feet as High as Possible
Mobility
Warm-up (No Measure)
Couch stretch (1 minute e/s)
Hip flexor stretch over foam roller (1 minute e/s)
Foam roll lower and upper back