Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Team Up – Accumulate 900m Row – While partners are rowing others perform PVC PASS THROUGHS and PVC THRUSTERS
Relay – Get in 2 or 3 Lines – Set up 3 cones to perform actions at.
-Medball Squat x 5
-Medball Press x 5
-Medball Thruster x 5
Skill/Strength
Warm-up (No Measure)
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
Barbell Movements
Focus: The Upper Back
Thruster Movement Prep
5 Pausing Front Squat
5 Push Press
5 Thrusters
Power Snatch Movement Prep
5 Snatch Grip Deadlifts
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2 High Hang Power Snatch
2 Hang Power Snatch
2 Power Snatches
REHEARSAL
1 Round
12 Calorie Row
12 Power Snatches
12 Thrusters
*4 Each Per Athlete At Opening Weight*
Metcon
Metcon (Time)
Teams of 3:
For Time (30 Minute Cap):
60/45 Calorie Row, 75 Power Snatches, 75 Thrusters (75/55)
60/45 Calorie Row, 60 Power Snatches, 60 Thrusters (95/65)
60/45 Calorie Row, 45 Power Snatches, 45 Thrusters (115/80)
60/45 Calorie Row, 30 Power Snatches, 30 Thrusters (135/95)
60/45 Calorie Row, 15 Power Snatches, 15 Thrusters (155/105)
To Scale – Pick a lighter starting weight, and ensure you can add weight each round to get the stimulus of the workout. If you need to start at at training bar, do that.
Mobility
Warm-up (No Measure)
Mobility:
Grab a band – perform banded shoulder stretches. Then move to the floor and perform banded hamstring stretches.