04/04/2019 CF

Crusher CrossFit – Waconia – CrossFit


Warm-up (No Measure)

Warm Up:

Tabata Timer – Alternate Movements

Jump Rope

Air Squat

Jump Rope

Push Up


2 Rounds

5 Sumo Squats

5 Regular Squats

5 Narrow Squats

Grab a PVC

2 Rounds

5 PVC Pass Throughs

5 PVC Around the World

5 PVC OH Squats


Flag Pole Stretch with PVC

Ankle Stretch – Lunge Position, Drive knee forward

Warm-up (No Measure)

Warm Up Movements for WOD

Handstand Push Up (Scale – Seated DB Press {Heavy DB} or Pike Push Up)

5 Push Ups

5 Pike Push Ups

15 Second Handstand Hold (Or Wall Climb/DB OH hold)

5 Handstand Negatives (Or DB Negatives)

5 Handstand Push Ups/ DB Press/Pike Push Up


Discuss the different variations of a pistol and have class all perform a couple reps of each to warm up

-Assisted Pistols – Using Boxes, Benches or Bands

-Now Spend 3-5 Minutes warming up the pistol progression that works for you

OH Squat:

Grab Barbell – as a class review the OH Squat


5 Behind the neck push press

5 Pause OH Squats

5 OH Squats

*Now Build to your workout weight – this should be light and able to be done in 1-2 sets

Double Unders: (scale today is to do 60 singles or 30 fast feet)

15 Quick Singles

15 High Jumping Singles

15 Double Unders


1 Handstand Push Up (Pike or DB Press)

3 Pistols Each Leg


9 Double Unders


Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

5 Handstand Push Ups

10 Pistols

15 OH Squats 95/65

30 Double Unders

RX+ Deficit HSPU to 45# plates


5 Pike Push Ups or a Heavy Seated DB Press (pike position on floor)

10 Assisted Pistols

15 OHS (Light weight)

60 Singles

The OHS should be something you can do unbroken when fresh today. Nothing should really hold you back too much – however it is a great WOD to pick one of the 4 movements to work on if you want some practice.


Warm-up (No Measure)


LAX Ball to traps – use pole on the rig – 60 seconds a side

LAX Ball to glutes

Foam Roll Lats

Categories: WOD

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