Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
45 Seconds
Easy Row
Active Samson
Medicine Ball Deadlifts
30 Seconds
Moderate Row
Active Spidermans
Medicine Ball Front Squats
15 Seconds
Fast Row
Push-up to Down Dog
Medicine Ball Thrusters
MOBILITY
Front Rack Stretch: 1 Minute
Medicine Ball Squat Hold: 1 Minute
Skill/Strength
Warm-up (No Measure)
Row
Movement Prep
15 Seconds Moderate
15 Seconds Moderate-Fast (Noting Cal/Hr)
AIR SQUATS & WALLBALLS
Hips
Air Squat Movement Prep
5 Pausing Air Squats to Medicine Ball
5 Pausing Air Squats
5 Air Squats
Wallball Movement Prep
5 Pausing Front Squats
5 Thrusters
5 Wallballs
STRICT PULL-UPS
Body Position
10 sec hollow hold on floor
10 sec holow hold on bar
10 scap pullups
1-3 strict pullups
Movement Prep
10 Second Push-up Plank Hold
10 Second Active Hold in Bottom
5 Push-ups
Movement Substitutions
Reduce Reps
Push-ups to Box, Bench, or Bar in Rack
REHEARSAL
1 Round
10 Wallballs
5 Calorie Row
3 Strict Pull-ups
6 Push-ups
9 Air Squats
Metcon
Metcon (Time)
75 Wallballs (20/14)
50/35 Calorie Row
10 Rounds of “Strict Cindy”
(1 round= 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats)
Level 1: 14/10
Level 2: 10/8
Level 3: 8/6
Scaling Options:
Reduce Reps
Strict Banded Pull-ups
Ring Rows
Push-ups to Box, Bench, or Bar in Rack
Mobility
Warm-up (No Measure)
Under the body shoulder stretch (1 minute e/s)
Banded shoulder stretches at rig
(1-2 minutes)
Pigeon Stretch (1 minute e/s)