Crusher CrossFit – Waconia – CrossFit
Warm Up
Warm-up (No Measure)
With a Buddy
AMRAP 5:
Sprint to Opposite End of Room
10 Plate Hops
Sprint Back to Start , Then Back to Plate
5 Burpees to Plate
Switch After Full Rounds
Then…
With An Empty Bar:
5 Stiff Legged Deadlifts
5 Jump Shrugs
5 Strict Press
5 Deadlifts
5 Muscle Cleans
5 Push Press
5 Deadlifts
5 Hang Power Cleans
5 Push Jerks
Skill/Strength
Warm-up (No Measure)
LATERAL BAR BURPEES
Don’t Open the Hips
Movement Prep
4 Hops Over the Bar
3 Frog Hops
2 Lateral Barbell Burpees
DEADLIFTS
Find the Heels
Open the Hips
Movement Prep
5 Pausing Deadlifts (At Top and Bottom, Feeling the Heel &
Feeling Hips Open)
5 Deadlifts
HANG POWER CLEANS
Find the Heels
Open the Hips
Movement Prep
3 Jump Shrugs
3 Muscle Cleans
3 High Hang Power Cleans
PUSH JERKS
Find the Heels
Open the Hips
Movement Prep
5 Push Jerks
5 Over-Exaggerated Push Jerks
Build to Lighter Weight
REHEARSALS
1 Round
5 Lateral Bar Burpees
4 Deadlifts
3 Hang Power Cleans
2 Push Jerks
Build to Workout Weight
1 Round
5 Lateral Bar Burpees
4 Deadlifts
3 Hang Power Cleans
2 Push Jerks ”
3 Hang Power Cleans
Metcon
Metcon (Time)
5 Rounds, On the 5:00
15 Lateral Barbell Burpees
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
L1: 135/95
L2: 105/75
L3: 75/55
Mobility
Warm-up (No Measure)
Banded Hamstring stretches (1 minute e/s)
Banded shoulder stretches (1 minute e/s)