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