Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
40 Seconds
Alternating Box Step-ups
Active Spidermans
Child’s Pose on Box
30 Seconds
Jumping Jacks
Active Samson
Chest Stretch
20 Seconds
Box Jumps (Step Down)
Push-up to Down Dog
Box Supported Ankle Stretch
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Skill/Strength
Warm-up (No Measure)
ROPE CLIMBS
Hands & Feet
Jump
Movement Prep
3 Jump and Hangs (Higher With Each Jump)
2 Hanging Knees Up + Foot Lock
1 Rope Climb
Movement Substitutions
Reduce Reps
Seated Rope Pulls (2:1 Ratio)
1/2 Rope Climbs (2:1 Ratio)
Pull-ups (5:1 Ratio)
Ring Rows (5:1 Ratio)
BOX JUMP OVERS
Hips vs. Knees
Movement Prep
3 Max Height Jumps in Place (Straight Legs)
3 Max Height Jumps in Place (Straight Legs, Then Knees Up)
3 Box Jump Overs (Smaller Height)
3 Box Jump Overs (Workout Height)
POWER SNATCHES
Hips vs. Knees
Movement Prep
3 Hang Jump Shrugs
.
2 High Hang Power Snatches
2 Hang Power Snatches
2 Power Snatches
.
Break Into Teams and Build In Weight
REHEARSAL
1 Round
9 Power Snatches (First Weight)
6 Box Jump Overs
3 Rope Climbs
*3-2-1 Each Partner
Metcon
Metcon (Time)
Teams of 3
For Time (30 Minute Time Cap):
120 Power Snatches (75/55)
120 Box Jump Overs (24/20)
12 Rope Climbs
90 Power Snatches (95/65)
90 Box Jump Overs (24/20)
9 Rope Climbs
60 Power Snatches (115/80)
60 Box Jump Overs (24/20)
6 Rope Climbs
30 Power Snatches (135/95)
30 Box Jump Overs (24/20)
3 Rope Climbs
Level 1: 65/45, 85/55, 105/70
Level 2: 55/35, 75/45, 95/60
Level 3: 45/35/15
Scales:
Reduce Reps
Seated Rope Pulls (2:1 Ratio)
1/2 Rope Climbs (2:1 Ratio)
Pull-ups (5:1 Ratio)
Ring Rows (5:1 Ratio)
Mobility
Warm-up (No Measure)
Roll out areas as needed!