Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Rotating Through 3 Stations:
1st Station: Run
2nd Station: Stretch
3rd Station: Dumbbell Movement (Warmup completed with one light dumbbell)
30 Seconds
Easy Run
Active Samson
Lateral Hops Over Dumbbell
Moderate Run
Active Spidermans
Dumbbell Deadlifts (Change Arms Every 5)
Faster Run
Push-up to Down Dog
Dumbbell Strict Press (Change Arms Every 5)
MOBILITY
1 Minute Each (One Partner at Each Station)
Dumbbell Ankle Stretch: Switch at 30 seconds.
Child’s Pose
Standing Hamstring Stretch: Switch at 30 seconds.
Skill/Strength
Warm-up (No Measure)
ROPE CLIMBS
Elbows
Movement Prep
3 Jump and Straight Arms Hangs
2 Hanging Knees Up + Foot Lock
1 Rope Climb
DOUBLE UNDERS
Elbows
Movement Prep
15 Seconds High Single Unders
30 Seconds Double Under Practice
Movement Substitutions
Reduce Reps
Single Unders
DUMBBELL SNATCHES
Elbows
Movement Prep
With Lighter Weight, Each Arm:
3 Deadlifts
3 High Pulls
3 Power Snatches
Build to workout weight and repeat
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 3:
AMRAP 25:
12 x 100 Meter Sprints (4 each, one athlete works at a time)
60 Alternating Dumbbell Snatches (70/50)
300 Double Unders
15 Rope Climbs
L1: 50/35
L2: 40/25
L3: 25/15
Scaling Options for DU and RC:
Reduce Reps, Single Unders
Seated Rope Pulls, 1/2 Rope Climbs, Pull-ups, and Ring Rows
Mobility
Warm-up (No Measure)
KB Calf Smash ( 1 minute e/s)
Wall shoulder stretch (1 minute)
Child’s Pose ( 1 minute)