02/27/2019

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

Mobility

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Categories: WOD

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