04/01/2019 CF

Crusher CrossFit – Waconia – CrossFit


Warm-up (No Measure)

Warm Up:


5 Pole Squat – pause at the bottom for 10 Seconds

Calf Stretch – use pole at rig -30 seconds each side.

10 Side Lunges -5 each side – hold and stretch

Then – Set a Tabata Clock and alternate movements:

Wall Squats (squat therapy)

Inchworms w/ Push Up

Then – 15 Burpees for time

Discuss Deadlifts and perform reps with an empty barbell as a class.

Spend 10 Minutes warming up to 75% of your 1RM.


Deadlift (5x 5 @ 75%)

Perform a set every 2 minutes on the top of the minute. Stay at 75% the entire way through.

Warm-up (No Measure)

Review and warm up the movements for the workout. Perform a few reps of each to ensure you are ready.

Push Press – This is meant to be VERY light.

Bar Facing Burpee

Modified GHD Sit Up – Feet against the wall with straight legs. Hands to Wall.


Metcon (Time)

4 rounds

25 Push Press (75/55)

15 Bar Facing Burpee

25 Modified GHD Sit Up

Scale –

-Lighten Weight

Burpees with no jump or to a box

20 Regular Sit Ups


Warm-up (No Measure)


Banded Shoulder Stretches at the rig

Banded Hamstring Stretches on the floor

Categories: WOD

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