03/25/2019

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Using a light set of dumbbells:

30 Seconds

Single Unders

Air Squats

Single Unders

Front Squats

Single Unders

Push Press

Single Unders

Thrusters

Skill/Strength

Warm-up (No Measure)

DOUBLE UNDERS

Hips Stacked

Movement Prep

30 Seconds Straight:

10 Seconds Tight Single Unders

10 Seconds Higher Single Unders

10 Seconds Double Under Attempts

Movement Substitutions

Reduce Reps

45 Single Unders

45 Seconds of Practice

WALLBALLS

Hips Open

Movement Prep

5 Very High Wallballs

5 Wallballs

DUMBBELL PUSH PRESS

Hips Open

Movement Prep

5 Single Arms Push Presses (Each Side)

Build to Workout Weight

5 Single Arms Push Presses (Each Side)

REHEARSAL

1 Round

5 Dumbbell Push Press (Each Side)

10 Double Unders

5 Wallballs

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

30 Single Arm Dumbbell Push Press (50/35)

30 Double Unders

30 Wallballs (20/14)

30 Double Unders

L1: 40/25, 14/10

L2: 35/20, 10/8

L3: 25/15/10, 8/6

Reduce DU Reps

45 Single Unders

45 Seconds of Practice

Mobility

Warm-up (No Measure)

Wall calf stretch (30 seconds e/s)

Couch stretch (1 minute e/s)

Banded shoulder stretches

Categories: WOD

Previous Post:

«

Next Post:

»