Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Teams of 2
1 Round
Partner 1: Fish Game
Partner 2: 10 Empty Bar Deadlifts + 10 Box Step-ups
Rest 1 Minute
1 Round
Partner 1: Fish Game
Partner 2: 10 Bunny Hops + 5 Low Box Jumps
Switch when partner is done with their work on the bar/box. Best fish game for each round score is the winner.
Skill/Strength
Warm-up (No Measure)
ROW
Neutral Head
Reach and Relax
Movement Prep
Establish Catch Position with Neutral Head and Loose Grip
30 Seconds Easy Row
BOX JUMP OVERS
Brace
Movement Prep
4 Box Jump Overs (Low Box)
4 Box Jump Overs (Workout Height)
DEADLIFTS
Neutral Head
Reach & Ribs
Movement Prep
30 Seconds Slow PVC Hinges
5 Empty Bar Deadlifts
Build to all 3 workout weights
REHEARSAL
1 Round
4 Calorie Row
4 Deadlifts (Opening Weight)
4 Box Jump Overs
Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 50/35 Calorie Row
Immediately Into…
12 Deadlifts (185/135)
8 Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy-In: 35/25 Calorie Row
Immediately Into…
8 Deadlifts (225/155)
8 Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy-In: 20/15 Calorie Row
Immediately Into…
4 Deadlifts (245/165)
8 Box Jump Overs (24/20)
L1: 155/105, 185/135, 225/155
L2: 115/85, 155/105, 185/135
L3: 95/65, 115/85, 155/105
Mobility
Warm-up (No Measure)
Banded hamstring stretches (1 minute e/s)
KB Calf Smash
KB Hip Floss