Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Jumping Jacks
Air Squats
PVC Pass Throughs
Lateral Hops Over Bar
Active Samson
PVC Overhead Squats
Reverse Lunges
Active Spidermans
Narrow PVC Pass Throughs
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Skill/Strength
Warm-up (No Measure)
BOX JUMP OVERS
Where to Rest
Movement Prep
5 Step-ups Each Leg
10 Small Hops
10 Tall Hops
3 Box Jump Overs (Lower Height)
3 Box Jump Overs (Workout Height(
PULL-UPS
Hollow and Arch
Movement Prep
15 Second Hollow Hold
15 Seconds Arch Hold
.
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups
Movement Substitutions
Reduce Reps
Jumping Pull-ups
Banded Pull-ups
Ring Rows
25 Strict Pull-ups
SNATCH
Paint Roller
Speed Under
Movement Prep
2 High Hang High Pulls
2 Hang High Pulls
2 High Pulls
.
3 High Hang Power Snatches
3 Hang Power Snatches
3 Power Snatches
Weightlifting
3 Position Snatch (Build to Moderate Complex)
1 high hang
1 mid thigh
1 from floor
Metcon
Metcon (Time)
For Time:
50 Box Jump Overs (24/20)
40 Pull-ups
30 Power Snatches (115/80)
Level 1: 95/65
Level 2: 75/55
Level 3: 45/35
Scaling Options:
Reduce height of box, Box Step Up/Overs
Reduce Reps, Jumping Pull-ups, Banded Pull-ups, Ring Rows, 25 Strict Pull-ups