03/13/2019


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Row

Mountain Climbers

Moderate Row

Push-up to Down Dog

Faster Row

Air Squats

20 Seconds

Hollow Hold

Barbell Back Squats

Arch Hold

Medicine Ball Front Squats

Medicine Ball Twists

Jumping Medicine Ball Squats

MOBILITY

Warrior Squats: 45 Seconds

Medicine Ball Squat Hold: 45 Seconds

Skill/Strength

Warm-up (No Measure)

ROW

Start Smart

Movement Prep

Establish Catch

20 Seconds Easy Row

WALLBALLS

Start Smart

Movement Prep

5 Front Squats

5 Wallballs

TOES TO BAR

Start Smart

Movement Prep

5 Scap Pull-ups

5 Jumping Kips with Feet Forward

1-3 Strict Toes to Bar

3 Knees to Chest

3 Toes to Bar

Movement Substitutions-

Reduce Reps

Feet as High As Possible

Knees to Chest

Movement Prep

2 Rounds:

Unrack the Bar

5 Back Squats

TRANSITION + REHEARSAL

1 Round

100 Meter Row

5 Wallballs

5 Toes to Bar

Weightlifting

Back Squat

Build to a heavy set of 5

Suggested Rep Scheme – 10-8-5-5…

Metcon

Metcon (Time)

For Time:

1000 Meter Row

50 Wallballs (20/14)

30 Toes to Bar

L1: 14/10

L2: 10/8

L3: 8/6

Scaling Options:

Reduce Reps

Feet as High As Possible

Knees to Chest

Mobility

Warm-up (No Measure)

Upward/Downward Dog (1 minute)

KB Quad Smash (1 minute e/s)

Lax ball to glutes

Categories: WOD

Leave a Reply

Your email address will not be published. Required fields are marked *


Previous Post:

«

Next Post:

»