Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
2 Minute Rig Run – Jog around the rig
-Jog
-High Knees
-Butt Kickers
-Carioca
-Jog
Then – Line up at end of the gym in 2-3 lines and perform:
-Toy Soldier
-Inchworm (with push up)
-High Knee Skip
-Side Lunge
-Walking Knee Hug (bring knee to chest)
Then,
10 Wall Squats – Squat Therapy
10 Slow Descending Push Ups
Skill/Strength
Warm-up (No Measure)
Grab a Moderate KB and a 15 or 25# Plate
Perform:
5 KB Deadlifts
5 KB Russian Swings
5 KB American Swings
–For the EMOM – the KB should feel Moderate – Switch out and perform this one more time with working weight
Then – Discuss Plate Goodmornings – This plate should feel a little heavier to hold today
Prep:
Perform 10 Goodmornings
-Switch out weight
Perform 10 Goodmornings at working weight
THEN –
10 Minute EMOM
Minute 1: 20 KB Swings
Minute 2: 20 Good Mornings
-Alternate these two movements for 10 minutes. 2 rounds each.
Warm-up (No Measure)
Prep for WOD:
Grab Ab Mat and Medicine Ball
-Sit Ups and Squat Jumps inside rig – Lunging outside of the rig.
Perform 5 Abmat sit ups – discuss movement standards
Medicine Ball Squat Jumps
5 Squats to Medicine Ball – don’t fully sit down
5 Jumps (without squatting)
5 Squat Jumps – Bear hugging the ball – hope you didn’t pick the 20# ball to stand by!
Walking Lunge
Discuss Movement Standard – Chest up, drive knees out
Lunges will take place outside of the rig – Cone to Cone is 40′
Metcon
Metcon (Time)
Coach will determine if there is a time cap based on time remaining in class.
5 Rounds:
21 AbMat Sit-ups
18 Medicine Ball Squat Jumps (20/14)
40′ Walking Lunge
Scale:
15 Sit Ups
10 Squat Jumps – OR 18 Air Squats (no jump)
40′ Walking Lunge
Mobility
Warm-up (No Measure)
Mobility:
Thread the needle – lay on back
Banded Hamstring Stretches
Foam Roll Legs