Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Warm up
200 M run
60 seconds each side pigeon pose
200 M run
60 seconds each side Sampson Stretch
200 M run
Then,
High Knees
Butt Kickers
Toy Soldiers
Side Shuffle Down and Back
Warm-up (No Measure)
Then – get right into WOD Prep and discussing movements:
Discuss and teach Sled Push – Practice with small groups/partners -Straight Arms—Short Choppy Steps
Then,
Sled Push Practice (build to workout weight 2 @ 50M
Weighted Run Practice (100 M at less than workout weight)
–Stand Tall Short steps, land softly.
Russian Twists – Review movement and modifications – Perform a few and ensure you have a space laid out for this.
Ensure you have your equipment and logistics planned out for the WOD.
Metcon
Metcon (AMRAP – Rounds and Reps)
Team of 3
30 Minute AMRAP
“WaterFall Style”
50 M Sled Push (1 Length of Driveway) 180/75#
100M Sandbag Run Men 50/40 Ladies 30/20
250m Run
20 Russian Twists 20/14# and 10 Sit Ups
P1: Starts with Sled Push and Sandbag Run
P2: Starts with 250m Run
P3: Starts with Russian Twists and 10 Sit Ups
**You can’t move on to the next movement until your partner is complete.
Scale by completing less weight and shortening the run if needed – speak to the coach.
Mobility
Warm-up (No Measure)
Mobility:
Cool Down 10 Minutes
Calf Stretching
Trap Smash with Lacrosse Ball or Barbell