Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Warm Up:
Mobility
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.
Weightlifting
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
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
Mobility
Warm-up (No Measure)
Mobility:
Banded Shoulder Stretches at the rig
Banded Hamstring Stretches on the floor