Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
Easy Row
Active Spidermans
45 Seconds
Moderate Row
Push-up to Down Dog
30 Seconds
Fast Row
Walkout
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
MOBILITY
PVC Work (3 Pass Throughs + 3 Overhead Squats): 45 Seconds
Ankle Stretch: 30 Seconds Each Side
Couch Stretch: 45 Seconds Each Side
Skill/Strength
Warm-up (No Measure)
ROW
Head Target
Hand Target
Movement Prep
Establish Targets in Catch Position
30 Seconds Easy Row
DOUBLE UNDERS
Head Target
Hands Target
Movement Prep
Without a Rope:
10 Easy Hops
10 Power Hops
.
30 Seconds Straight:
10 Seconds Easy Singles
10 Seconds Higher Singles
10 Seconds Double Under Practice
Movement Substitutions
Reduce Reps
75 Single Unders
1 Minute of Double Under Practice
HANG POWER CLEANS + POWER SNATCHES
Extension
Hang Power Clean Movement Prep
Establish Stance and Grip
3 High Hang Power Cleans
3 Hang Power Cleans
Power Snatch Movement Prep
Establish Stance and Grip
3 High Hang Power Snatches
3 Hang Power Snatches
3 Power Snatches
OVERHEAD SQUATS
Wrap the Lats
Movement Prep
15 Second Overhead Hold (Wrapping the Lats)
5 Pausing Overhead Squats
3 Overhead Squats
REHEARSAL
1 Round
5 Power Snatches
5 Overhead Squats
5 Hang Power Cleans
5 Calorie Row
10 Double Unders
Build to Workout Weight
1 Round
3 Power Snatches
3 Overhead Squats
3 Hang Power Cleans
3 Calorie Row
10 Double Unders
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
5 Power Snatches (115/80)
10 Overhead Squats (115/80)
15 Hang Power Cleans (115/80)
20/15 Calorie Row
50 Double Unders
Level 1: 95/65
Level 2: 85/55
Level 3: 45/35
Reduce Reps of DU, 75 Single Unders, 1 Minute of Practice
Mobility
Warm-up (No Measure)
Roll out traps and triceps with a racked barbell
Wrist and forearm stretches
KB calf smash (1-2 minutes e/s)