Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
PVC Pass throughs
Hops Over PVC Pipe
PVC Overhead Squats
Top Half Burpees Over PVC
3 Narrow Pass Throughs + 3 Narrow Overhead Squats
Easy Burpees Over PVC
With PVC Pipe or Light Dumbbell (Right Arm)
5 Deadlifts
5 Jump Shrugs
5 High Pulls
5 Hang Muscle Snatches
5 Hang Power Snatches
With Barbel or Light Dumbbell (Left Arm)
5 Deadlifts
5 Jump Shrugs
5 High Pulls
5 Hang Muscle Snatches
5 Hang Power Snatches
Skill/Strength
Warm-up (No Measure)
ABMAT SIT-UPS
Eccentric
Movement Prep
6 AbMat Sit-ups
BURPEE PULL-UP
Hips Before Arms
1. Jumping
2. Kipping
3. Burpees + Ring Rows
4. Step Up Option
Movement Prep
2 Burpee Pull-ups
DUMBBELL SNATCHES
Hips Before Arms
Movement Prep
4 Jump Shrugs
4 High Pulls
4 Power Snatches
1 Round
3 Burpee Pull-ups
6 Alternating Dumbbell Snatches
9 Sit-ups
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
9 Burpee Pull-ups
18 Alternating Dumbbell Snatch (50/35)
27 AbMat Sit-ups
L1: 40/25
L2: 35/20
L3: 25/15/10
Burpee/Pull-up Options:
1. Jumping
2. Kipping
3. Burpees + Ring Rows
4. Step Up Option
Mobility
Warm-up (No Measure)
Downward/Upward Dog (1 minute)
Roll out lats, pecs, and traps with lax ball (1 minute e/s)