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