Crusher CrossFit – Waconia – CrossFit
Warm-up (No Measure)
EMOM 9:
1st Minute: Straight Leg Kicks
2nd Minute: Quad Stretch
3rd Minute: Deep Side Lunges
4th Minute: Hip Out and Ins
5th Minute: Hips In and Outs
6th Minute: Straight Leg Reaches
7th Minute: Side Shuffles
8th Minute Shuttle Run
Barbell Warmup
5 Stiff Legged Deadlifts
5 Jump Shrugs
5 Hang High Pulls
5 Hang Muscle Cleans
5 Front Squats
5 Strict Press
MOBILITY
Wall Pigeon Pose: 45 Seconds Each Side
Seated Straddle with Bar Assist: 45 Seconds
Barbell Ankle Stretch: 45 Seconds
Skill/Strength
Warm-up (No Measure)
RUN
Foot Strike
Movement Prep
Hopping Test: 10 Hops on the Heels, 10 Hops on the Front Foot
Hop to Run: 10 Hops in Place, 10 Hops With Lean Forward, 50 Meter Run
Relaxing the Foot: 5 Foot Contract & Relaxes (each side, holding onto a wall or post for support) + 50 Meter Run Keeping Feet Relaxed
MACHO MAN
Weight Balanced
Movement Prep
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans
.
3 Pausing Front Squats
3 Front Squats
.
3 Strict Press
3 Push Press
3 Push Jerks
.
3 Power Cleans
3 Front Squats
3 Push Jerks
.
Build to Lighter Weight
REHEARSALS
2 Rounds
100 Meter Run
1 Round of Macho Man (Lighter Weight)
Build to Workout Weight
1 Round
200 Meter Run
1 Round of Macho Man (Workout Weight)
Metcon
Metcon (Time)
4 Rounds For Time:
400 Meter Run
3 Rounds of “Macho Man” (135/95)
1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks
L1: 115/75
L2: 95/65
L3: 45/35
Mobility
Warm-up (No Measure)
EMOM 9:
1st Minute: Straight Leg Kicks
2nd Minute: Quad Stretch
3rd Minute: Deep Side Lunges
4th Minute: Hip Out and Ins
5th Minute: Hips In and Outs
6th Minute: Straight Leg Reaches
7th Minute: Side Shuffles
8th Minute Shuttle Run
Barbell Warmup
5 Stiff Legged Deadlifts
5 Jump Shrugs
5 Hang High Pulls
5 Hang Muscle Cleans
5 Front Squats
5 Strict Press
MOBILITY
Wall Pigeon Pose: 45 Seconds Each Side
Seated Straddle with Bar Assist: 45 Seconds
Barbell Ankle Stretch: 45 Seconds
Warm-up (No Measure)
Lax ball to bottoms of feet and calves
Under the body shoulder stretch (1 minute e/s)
Pigeon Pose ( 1 minute e/s)