Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
45 Seconds
Easy Row
Active Spidermans
30 Seconds
Moderate Row
Mountain Climbers
15 Seconds
Fast Row
Burpees
*Alternating between row and bodyweight movement with a buddy
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
MOBILITY
Banded Hamstring Stretch: 45 Seconds Each Side
Banded Cross Body Stretch: 45 Seconds Each Side
Skill/Strength
Warm-up (No Measure)
ROW
Leg Drive
Movement Prep
15 Seconds Moderate
15 Seconds Fast
BARBELL-FACING BURPEES
Toes & Belly
Movement Prep
3 Loose Bar Facing Burpees
3 Tight Bar Facing Burpees
DEADLIFTS
Hips Above Knees
Shrug Down
Movement Prep
Establish Setup Position
5 Empty Bar Deadlifts
Build to Lighter Weight
REHEARSAL
1 Round
5 Deadlifts
5 Barbell-Facing Burpees
5 Calorie Row
Build to Workout Weight
1 Round
3 Deadlifts
4 Barbell-Facing Burpees
5 Calorie Row
Metcon
Metcon (Time)
5 Rounds, On the 4:00:
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
21/15 Calorie Row
Level 1: 185/125
Level 2: 155/105
Level 3: 135/85
Mobility
Warm-up (No Measure)
Lying Wall Stretch
Lax Ball to glutes and hamstrings on box
Lax Ball to traps