02/16/2019

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!

Categories: WOD

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