Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
20 Seconds
Around the rig:
Easy Jog
Quad Stretch
Knee to Chest
Straight Leg Kicks
Side Lunge
Moderate Jog
Cradle Stretch
Active Samson
Active Spidermans
Push-up to Down Dog
Faster Jog
Side Shuffle
Air Squats
Child’s Pose on Box (45 Seconds)
Pigeon Pose on Box (45 Seconds Each Side)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Skill/Strength
Warm-up (No Measure)
BOX JUMP OVER
Momentum
Movement Prep
3 Step-ups (Each Leg)
10 Small Hops
10 Tall Hops
3 Box Jump Overs (Lower Height)
3 Box Jump Overs (Workout Height)
PUSH JERKS
Resetting the Bar
Movement Prep
5 Strict Press
5 Push Press
.
5 Push Jerks (Quick Reset)
5 Push Jerks (Balanced Reset)
DEADLIFTS
Stance & Grip
Back
Movement Prep
5 Deadlifts
Establish Narrow Stance and Grip
5 Slow Deadlifts (More Narrow)
5 Deadlifts
REHEARSAL
1 Round
6 Deadlifts
5 Box Jump Overs
4 Push Jerks
Weightlifting
Deadlift (Heavy Set of 3 )
Metcon
Metcon (Time)
4 Rounds:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)
Level 1: 115/75
Level 2: 95/65
Level 3: 75/55
Scale height of box if needed for jump overs
Mobility
Warm-up (No Measure)
Banded hamstring stretches (1-2 minutes e/s)
Roll out calves with lax ball
Chest stretch on wall