Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
Easy Row
Active Samson
Air Squats
45 Seconds
Moderate Row
Active Spidermans
Alternating Dumbbell Deadlifts
30 Seconds
Faster Row
Push-up to Down Dog
5 Dumbbell Strict Presses Each Side
*Rotating through 3 stations. Light dumbbell
MOBILITY
Dumbbell Squat Hold & Ankle Stretch: 1 Minute Hold + 30 Seconds Each Side
Skill/Strength
Warm-up (No Measure)
DUMBBELL GOBLET SQUATS
3 Points of Contact
Breathing
Dumbbell Goblet Squat Movement Prep
5 Pausing Goblet Squats
5 Goblet Squats
DUMBBELL HANG CLEAN AND JERKS
Lower Body
Breathing
Dumbbell Hang Clean and Jerk Movement Prep
5 Dumbbell Hang Clean and Jerks (Each Side)
.
Build to Workout Weight
REHEARSAL
1 Round
9 AbMat Sit-ups
6 Dumbbell Hang Clean and Jerks
3 Dumbbell Goblet Squats
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
45 AbMat Sit-Ups
30 Dumbbell Hang Clean and Jerks (50/35)
15 Dumbbell Goblet Squats (50/35)
Level 1: 40/25
Level 2: 35/20
Level 3: 25/15/10
Mobility
Warm-up (No Measure)
Upward/Downward Dog (1 minute)
Couch stretch (1 minute e/s)