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