Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
30 Seconds Active Samson
30 Seconds Air Squat (Arms Up)
2 Rounds
30 Sec PVC Snatch Deadlifts
30 Sec PVC Pass Throughs
30 Sec PVC Overhead Squats
1 Round
10 Barbell Snatch Grip Deadlift
10 Snatch Grip Behind the Neck Push Press
10 Overhead Squats
Skill/Strength
Warm-up (No Measure)
STRICT PULL-UPS
Lats
Movement Prep
10 PVC Banded Pull Downs
10 Scap Pull-ups
5 Straight Arm Press Downs
1-3 Strict Pull-ups
DEADLIFTS
Lats
Movement Prep
10 Banded PVC Deadlifts
10 Empty Barbell Deadlifts
OVERHEAD SQUAT
Active Shoulders
Movement Prep
10 Banded Overhead Squats
10 PVC Overhead Squats
5 Barbell Overhead Squats
TRANSITION + REHEARSAL
1 Round
2 Strict Pull-ups
4 Overhead Squats
6 Deadlifts
Weightlifting
Overhead Squat
15 minutes to build to a heavy single for the day
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
5 Strict Pull-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)
L1: 75/55
L2: 65/45
L3: 45/35/15
Scale number of pull ups first, then to banded strict pull ups, then ring rows
*Absolutely No Kipping Today*
Mobility
Warm-up (No Measure)
Wrist and forearm mobility
Foam roller to lats