04/05/2019 CF

Crusher CrossFit – Waconia – CrossFit


General Warm Up (No Measure)

Warm Up:


10 Jumping Jacks

5 Sumo Squats

10 Leg Swings (Each Leg)

5 Push Ups

10 Side Lunges

5 Up Downs

Then, Run 200 meters

Up Down = Burpee but don’t have to touch chest to the ground
Run 200m outside or do a 2 min rig run depending on weather


Warm-up (No Measure)

Kipping and Toes to Bar Skill/Strength Practice:

As a class – perform:

30 Second Hollow Hold (Scale to Tuck)

Rest 10 Seconds

30 Second Superman Hold

Rest 10 Seconds

30 Second Hollow Rock

Rest 10 Seconds

30 Seconds of Supermans (2 second pause at top)

Then – Skill transfer to PU Rig – Discuss Kipping – Hollow Body and Superman Positions

-Perform 5 Superman Holds on PU Bar

-Perform 5 Hollow Holds on PU Bar

-Perform 5-10 Kipping Swings

If you are proficient in Toes to Bar – perform the following – and if you want practice – skip to the next section and work with the coach.

4 Rounds

5 Strict Knee Raises

5 Strict Toes to Bar

5 Kipping Toes to bar

(Challenge – perform each round unbroken – this is for quality not time)

To Practice Toes to Bar:

-Discuss having an active hang from PU Bar versus a dead hang – hold an active hang for 10-15 seconds

-Second – when jumping up on the pull up bar – jump right into the hollow body position

-You want to maintain the active hang throughout the movement

Now As a group Practice:

**Don’t move on to the next movement until you have mastered the first – in this order

-Kipping Swings

-Kipping Knee Raises

-Kipping Leg Raises

-Kipping Toes to Bar

Warm-up (No Measure)

Prep for WOD

Toes To Bar – already prepped, modification for this today is toes to Kettlebell

DB Thruster – 35/25# RX

5-7 of each

-Air Squat

-Front Squats

-Strict Press

-Push Press


DB Walking Lunge:

Discuss Lunge Position as a class

Discuss DB Position during the Lunge

Then perform 3 Walking Lunges each Leg

Prep for WOD


DG (AMRAP – Rounds and Reps)

10-Minute AMRAP:

8 Toes-To-Bar

8 Dumbbell Thrusters, 35#

12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here
Women RX 25#

Level 1:


Level 2:


Toes to KB

Level 3:


Toes to KB


Warm-up (No Measure)


Back Bridge – or Bridge over a medicine ball with arms over head.

LAX Ball to Hips – front and back

Listen to your body – what is needed?

Categories: WOD

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