Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
PVC Hang High Pulls
Active Samson
PVC Hang Muscle Snatch
Air Squats
PVC Power Snatch Balances
Active Spidermans
PVC Squat Snatch Balances
Push-up to Down Dog
PVC Hang Squat Snatches
With Empty Barbell
5 Hang High Pulls
5 Hang Muscle Snatch
Power Snatch Balances
5 Squat Snatch Balances
5 Hang Squat Snatches
MOBILITY
PVC Pass Throughs: 30 Seconds
PVC Lat Stretch: 30 Seconds
PVC Overhead Squat Hold: 45 Seconds
Skill/Strength
Warm-up (No Measure)
CHEST TO BAR PULL-UPS
Grip
Meet the Bar
Movement Prep
Establish Grip
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups
3 Chest to Bar Pull-ups
SQUAT SNATCH
Grip
Meet the Bar
Movement Prep
Establish Grip
.
3 Snatch Deadlifts
3 Hang High Pulls
3 Hang Muscle Snatches
3 Overhead Squats
.
3 Snatch Balances (3 Inch Drop)
3 Snatch Balances (6 Inch Drop)
3 Snatch Balances (Full Depth Drop)
.
3 Sets:
1 High Hang Squat Snatch
1 Hang Squat Snatch
1 Squat Snatch
Movement Substitutions
Reduce Reps/Weight
Power Snatch + Overhead Squat
Power Snatches
TRANSITION + REHEARSAL
1 Round
3-2-1:
Squat Snatch
Chest to Bar Pull-ups
Weightlifting
3 Position Snatch
1 high hang
1 mid thigh
1 from floor
Metcon
Metcon (Time)
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups
Scaled Option: Power snatches and Pull-ups
L1: 75/55
L2: 65/45
L3: 45/35
Scales:
Reduce Reps
Pull-ups
Banded Pull-ups
Jumping Pull-ups
Ring Rows
Mobility
Warm-up (No Measure)
Use Lax ball on rig to get into traps
Lax ball to front and back of shoulders
Pigeon Pose