03/20/2019

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

We did a smell test in the green bins (Yes gross) – if you have wrist wraps or knee sleeves in your bin, please take them home to wash. They all smelled pretty bad. Also – take a cleaning wipe, and wipe out your bin as well. Thank you!

*Warmup Completed With a 15/10# Plate

30 Seconds

Forward and Back Hops to Plate

Down Dog

In and Out Hops to Plate

Up Dog

Plate Ground to Overhead

Push-up Plank Hold

Plate Floor Presses

Hollow Hold

Hands on Plate Mountain Climbers

Arch Hold

MOBILITY

Chest Stretch on Post: 45 Seconds Each Side

Dead Hang From Bar: 30 Seconds

Skill/Strength

Warm-up (No Measure)

DOUBLE UNDERS

Forearms

Movement Prep

15 Seconds Easy Single

15 Seconds Higher Singles

15 Seconds Double Under Practice

Movement Substitutions

Reduce Reps

60 Single Unders

40 Seconds of Practice

TOES TO BAR

Forearms

Movement Prep

10 Scap Pull-ups

10 Kip Swings

3 Knees to Chest

3 Toes to Bar

Movement Substitutions

Reduce Reps

Feet as High as Possible

Knees to Chest

PUSH-UPS & BENCH PRESS

Vertical Forearms

Movement Prep

10 Standing PVC Bench Press (Pause on Chest)

10 Standing PVC Bench (No Pause)

3 Push-ups (Pause on Floor)

3 Push-ups (No Pause)

Push-up Movement Substitutions

Reduce Reps

Push-ups to Box or Bench

TRANSITION + REHEARSAL

1 Round

10 Double Unders

5 Push-ups

5 Toes to Bar

Weightlifting

Bench Press (1×3)

Build to Heavy Set of 3

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

40 Double Unders

20 Push-ups

10 Toes to Bar

Scaling Options:

Reduce Reps

60 Single Unders or 40 Seconds of Practice

Push-ups to Box or Bench

Feet as High as Possible

Knees to Chest

Mobility

Warm-up (No Measure)

Pigeon Pose (1 minute e/s)

KB Calf Smash (1 minute e/s)

Spine Floor Stretch

Categories: WOD

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