Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Partners Rotating Through 3 Stations
Every 45 Seconds x 9: (3 Rounds)
1st Station: Run (Increasing Pace Each Round)
2nd Station: Straight Legged Inchworms
3rd: Rounds For Quality of 5 Deadlifts + 5 Hang Power Cleans
MOBILITY
Pigeon Pose + Wrist Stretch: 30 Seconds Each Side
Pigeon Pose + Lat Stretch: 30 Seconds Each Side
Skill/Strength
Warm-up (No Measure)
POWER CLEAN
Nail The 3-Positions
Movement Prep
10 Second Hold Position 1
10 Second Hold Position 2
10 Second Hold Position 3
5 Reps (3-2-1)
5 Reps (3-2)
5 Reps (3)
*Number stands for each position
LATERAL BAR BURPEES
Butt Kicker
Movement Prep
6 Hops Over Back (Heels Back)
3 Lateral Barbell Burpees
REHEARSAL
1 Round
50m Run
4 Lateral Barbell Burpees
3-Position Power Clean (Empty Bar)
Weightlifting
Heavy 3-Position Power Clean (1×1)
Teams of 3:
12 Minutes to Build to a Heavy 3-Position Power Clean
*One barbell. Score is sum of all three weights
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 3
AMRAP 15:
100 Meter Run
6 Lateral Barbell Burpees
3 Power Cleans (155/105)
L1: 135/95
L2: 95/65
L3: 45/35
*Rowing can be done in place of running
Mobility
Warm-up (No Measure)
Roll out quads and calves with the barbell
Then, rack barbell and roll out traps