02/18/2019

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)

Categories: WOD

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