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