Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Single Unders
Mountain Climbers
Air Squats
Higher Single Unders
Push-up to Down Dog
Air Squats with Hands Overhead
Faster Single Unders
Push-up Shoulder Taps
Pausing Air Squats with Hands Overhead
Barbell Warm-up
10 Calf Raises
5 Strict Press
10 Calf Raises
5 Push Press
10 Calf Raises
5 Push Jerks
MOBILITY
45 Seconds Each Exercise Before Switching
**Partner 1: **Right Lat Foam Roll
**Partner 2: **Banded Face Pulls
**Partner 1: **Left Lat Foam Roll
**Partner 2: **Banded Press & Reach
Skill/Strength
Warm-up (No Measure)
DOUBLE UNDERS
Wall Drills
Movement Prep
15 Seconds Double Taps Facing Wall
15 Seconds Double Taps Facing Away From Wall
15 Seconds Double Taps Lateral To Wall
.
15 Seconds Single Unders
15 Seconds Higher Single Unders
15 Seconds Double Under Practice
AIR SQUATS
Wall Squat
Movement Prep
30 Seconds of Squat Therapy
30 Seconds of Slow Air Squats
PUSH JERKS
Wall Slide
Movement Prep
5 Slow Wall Slide
5 Faster Wall Slides
5 Faster Wall Slides + Press
.
5 Slow Dips
5 Faster Dips
5 Push Jerks
.
Build to Lighter Weight
REHEARSAL
1 Round
10 Double Unders
8 Air Squats
100m Run
4 Push Jerks
Build to Workout Weight
1 Round
10 Double Unders
8 Air Squats
100m Run
4 Push Jerks
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
60 Double Unders
45 Air Squats
300 Meter Run
15 Push Jerks (135/95)
L1: 115/75
L2: 95/65
L3: 65/45/35
Scale DU:
Reduce Reps
1 Minute Double Under Practice
90 Single Unders
Mobility
Warm-up (No Measure)
Calf stretches at wall
Swimmer stretch
Couch stretch (1 minute e/s)