04/11/2019 CF

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Short Line Drills

*Switch movements every length of gym

Quad Stretch

Knee to Chest

Straight Leg Kicks

Walking Samson

Walking Spidermans

Side Lunges

Performed With 1 Light Kettlebell

Farmers Carry Down & Back

20 Seconds Kettlebell Deadlifts

20 Seconds AbMat Sit-ups

Front Rack Carry Down & Back

20 Seconds Russian Kettlebell Swings

20 Seconds AbMat Sit-ups

Overhead Carry Down & Back

20 Seconds Kettlebell Swings

20 Seconds AbMat Sit-ups

*Down with the right, back with the left. Down and back length of the gym with the kettlebell.

MOBILITY

Kettlebell Thoracic Opener: 1 Minute

Pigeon Pose + Kettlebell Lat Stretch: 1 Minute Each Side

Skill/Strength

Warm-up (No Measure)

KETTLEBELL SWINGS

Hanging

Movement Prep

With Workout Weight:

5 Russian Swings

5 Kettlebell Swings

ABMAT SIT-UPS

Pressing + Folding

Movement Prep

5 AbMat Sit-ups

ROPE CLIMBS

HANGING

Movement Prep

10-15 Seconds Dead Hang From Rope

3 Jump + Dead Hang

3 Jump + Dead Hang + Knees Up

THE LOCKS

-The Fast J

-The Secure J

-The Heel Lock

Movement Prep

10-15 Foot Locks Siting on Box

3-5 Foot Locks Dead Hanging From Rope

3-5 Foot Locks Jumping + Dead Hanging From Rope

*Don’t stand with any of these. Focus on the foot lock only.

STANDING

Movement Prep

5 Lock + Stands From Box

3-5 Jump + Lock + Stand (No Box)

3-5 Jump + Lock + Stand + Reach (No Box)

COMING DOWN

Movement Prep

1/2 Rope Climb + Come Down

Full Rope Climb + Come Down

REHEARSAL

1 Round

1 Rope Climb

5 Kettlebell Swings

10 AbMat Sit-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

3 Rope Climbs (15′)

15 Kettlebell Swings (53/35)

30 AbMat Sit-ups

L1: 35/26

L2: 26/18

L3:18/10

Scales for Rope Climbs:

-1/2 climbs

-Seated rope pulls

-90 seconds of practice (on rope or sitting on a box)

Mobility

Warm-up (No Measure)

Upward/Downward Dog (1 minute)

Forearm stretches

Wall shoulder stretch

Categories: WOD

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