Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roller Dodgeball or Biathlon
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
MOBILITY
Front Rack Stretch: 1 Minute
Wrist Stretch: 1 Minute
Skill/Strength
Warm-up (No Measure)
BURPEES
Breathing
Movement Prep
2 Step-up Burpees
2 Jump-up Burpees
POWER CLEANS
Goals
1. Clean Pull
2. Clean Pull + Hold
3. Clean High Pulls
4. Tall Cleans
3 Clean Pulls
3 Clean Pulls + Hold
3 Clean High Pulls
3 Tall Clean
.
1 Clean Pulls
1 Clean Pulls + Hold
1 Clean High Pulls
1 Tall Clean
.
1 High Hang Power Clean
1 Hang Power Clean
1 Power Clean
.
3 Power Cleans
REHEARSAL
2 Rounds
3 Power Cleans
3 Burpees
Weightlifting
Power Clean (1×3)
Build to Heavy 3
Metcon
Metcon (Time)
5 Rounds:
10 Power Cleans (135/95)
10 Burpees
L1: 115/75
L2: 95/65
L3: 65/45/35
Mobility
Warm-up (No Measure)
Roll LAX ball to traps on rig
Foam roll upper and lower back
Child’s Pose