Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Low Box Step-ups
Sit-ups
Low Box Jumps
Air Squats
Low Box Jump Overs
Easy Burpees
Barbell Work
5 Stiff Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Snatch Grip Push Press
5 Overhead Squats
MOBILITY
Child’s Pose on Box: 1 Minute
Barbell Front Squat Hold: 1 Minute
Skill/Strength
Warm-up (No Measure)
GYMNASTIC MOVEMENTS
Active Shoulders
Squeeze
Movement Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups
3 Knees to Chest
3 Toes to Bar
Movement Substitutions
Toes to Bar:
Knees to Chest
Toes as High as Possible
Pull-ups:
Banded
Jumping
Ring Rows
BOX MOVEMENTS
Squeeze
Movement Prep
2 Box Jump Overs (Lower Height)
2 Burpee Box Jump Overs (Lower Height)
2 Box Jump Overs (Workout Height)
2 Burpee Box Jump Overs (Workout Height)
BARBELL MOVEMENTS
Elbow Position
Squeeze
Movement Prep
3 Overhead Squats
3 Thrusters
3 Front Squats
3 Clusters
.
Build to Workout Weights
REHEARSAL
1 Round
2 Pull-ups
2 Overhead Squats
2 Box Jump Overs
2 Thrusters
2 Toes to Bar
2 Front Squats
2 Burpee Box Jumps
2 Clusters
*2 reps each partner, waterfall style. Performed with opening overhead squat weight.
Metcon
Metcon (Time)
Teams of 3
For Time (30 Minute Cap):
100 Pull-ups
100 Overhead Squats (75/55)
80 Box Jump Overs (24/20)
80 Thrusters (95/65)
60 Toes to Bar
60 Front Squats (115/80)
40 Burpee Box Jumps (24/20)
40 Clusters (135/95)
*Scale weight on barbell movements as needed
*Toes to Bar:
Knees to Chest
Toes as High as Possible
*Pull-ups:
Banded
Jumping
Ring Rows
Mobility
Warm-up (No Measure)
Foam Roll areas as needed!