Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Teams of 2
AMRAP 8:
100 Meter Rowling
10 Meter Burpee Broad Jump Out
10 Meter Walking Lunge Back
*One partner working at a time. Partner not on rower completes “rowling” air squat penalty as other does burpee broad jumps/lunge. Tag and switch following the walking lunge back.
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
MOBILITY
Ankle Stretch Off Box: 30 Seconds Each Leg
Wrist Stretch On Box: 30 Seconds Each Direction
Front Rack Stretch on Box: 1 Minute
Skill/Strength
Warm-up (No Measure)
ROW
Rhythm + Power
Movement Prep
15 Seconds @ 24 SPM
15 Seconds @ 26 SPM
15 Seconds @ 28 SPM
BURPEE BOX JUMP OVERS
Open & Close
Movement Prep
10 Small Hops
10 Tall Hops
3 Low Box Jumps Overs
3 Low Burpee Box Jumps Overs
2 Workout Height Box Jumps Overs
2 Workout Height Burpee Box Jumps Overs
POWER CLEANS
Open & Close
Movement Prep
3 Jump and Lands (Without the Bar)
.
3 Hang Power Cleans (2 Inch Drop)
3 Hang Power Cleans (4 Inch Drop)
3 Hang Power Cleans (6 Inch Drop)
.
3 Power Cleans
.
Build to All Three Workout Weights
REHEARSAL
1 Round
5 Calorie Row
4 Power Cleans (Opening Weight)
3 Burpee Box Jump Overs
Metcon
Metcon (3 Rounds for reps)
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)
L1: 115, 95, 75/85, 70, 55
L2: 95, 75, 65/65, 55, 45
L3: 75, 65, 45/55, 45, 35
Mobility
Warm-up (No Measure)
Cool down with a walk or easy Row
Foam Roll calves, hips, quads