Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
30 Seconds Each:
PVC Pass Throughs
Push-up to Down Dog
PVC Overhead Squats
Push-up to Down Dog
PVC V-Ups on Floor
*More narrow on Overhead Squats and Pass Throughs on the second round
Modified Barbell Warmup
5 Snatch Grip Deadlifts
5 Hang Jump Shrugs
5 Hang High Pulls
5 Hang Muscle Snatches
5 Hang Power Snatches
5 Overhead Squats
Skill/Strength
Warm-up (No Measure)
BURPEES
Press Through the Floor
Movement Prep
3 Frog Hops
3 Burpees
TOES TO BAR
Press Down on the Bar
Movement Prep
5 Scap Pull-ups
5 Kips Swings
1-3 Strict Toes to Bar
3 Knees to Chest
3 Toes to Bar
Movement Substitutions
Reduce Reps
Feet As High As Possible
Knees to Chest
POWER SNATCH
Press Through The Floor
Movement Prep
5 Snatch Deadlifts
5 High Pulls
5 Power Snatches
.
1 Snatch Deadlift
1 High Pull
1 Power Snatch
TRANSITION + REHEARSAL
1 Round
5 Power Snatches
5 Toes to Bar
5 Burpees
Weightlifting
Snatch Complex
On the Minute x 8:
1 Snatch Deadlift
1 Snatch High Pull
1 Power Snatch
*Build to a Moderate Complex
Metcon
Metcon (Time)
25-20-15-10-5:
Power Snatches (75/55)
Toes to Bar
Burpees
L1: 65/45
L2: 55/35
L3: 45/35/15
Scales:
Reduce T2B Reps
Feet As High As Possible or
Knees to Chest
Mobility
Warm-up (No Measure)
Upward/Downward Dog (1 minute)
Forearm and wrist stretches (1 minute)
Child’s Pose (1 minute)