Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Warm Up:
Team of 3 Warm Up:
Accumulate 1800m Rowing
Rotate Between
Partner 1:
5 Push Ups
10 Squats
15 Sit Ups
Partner 2:
5 Inchworms
10 Lunges
15 Mountain Climbers
*1 person rows – the other two are working on the above movements. Switch when rower hits 200m – rotate stations
Grab a PVC
-10 PVC Pass Throughs
-10 Goodmornings
-10 Thrusters
Skill/Strength
Warm-up (No Measure)
Movement Prep
Toes to Bar {Knee Raises}
-10 Scap Pull Ups
-10 Kipping Swings
-5 Strict TTB or Knee Raises
-5 Kipping Toes to Bar
Chest to Bar {Pull Up or Ring Row}
-5 Strict Pull Ups – or Ring Scap Pull Ups
-5 Kipping Pull Ups or Ring Rows
-5 Chest to Bar Pull Ups or Movement of the day
Bar Muscle Ups {Chest to bar, Jumping Pull up or Jumping BMU}
-5 Kipping Swings – Pulling to hips
-Bar Muscle Up warm Up or movement of the day prep
Clean and Jerk Prep
-Barbell Deadlift
-Barbell High Pull
-Barbell Power Clean
-Strict Press
-Push Press
-Push Jerk
Warm up to workout weight
Metcon
Metcon (Time)
WOD:
Teams of 3 – “Barista”
For Time – 30 minute Time Cap
100/70 Cal Row
70 Clean and Jerks 135/95
70 Toes to bar
50 Clean and Jerks 155/105
50 Chest to bar Pull Ups
30 Clean and Jerks 185/135
30 Bar Muscle Ups
100/70 Cal Row
Level 1:
115/75
135/95
155/105
Toes to bar, Pull Up, Chest to Bar
Level 2:
75/45
95/65
115/75
Knee Raises, Ring Row, Jumping Pull Up (Assisted PU)
Level 3:
45/35
55/45
65/75
Knee Raises, Ring Row, Jumping PU (Assisted PU)