Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Single Unders
Active Samson
Barbell Bent Over Rows
Higher Single Unders
Pausing Air Squats
Barbell Standing High Pulls (No Hips, Just Elbows High)
Faster Single Unders
Push-up to Down Dog
Barbell Front Squats
Banded Glute Activation
2 Rounds:
20 Seconds Squats
20 Seconds Glute Bridges
10 Seconds Lateral Steps Right
10 Seconds Lateral Steps Left
MOBILITY
Barbell Calf Smash: 1 Minute Each Side
Skill/Strength
Warm-up (No Measure)
DOUBLE UNDERS & CHEST TO BAR PULL-UPS
Stay Tight
Double Under Movement Prep
15 Seconds of Tight Hops
15 Seconds of Quick Single Unders
15 Seconds of Higher Single Unders
15 Seconds of Double Under Practice
Chest to Bar Movement Prep
10 Scap Pull-ups
10 Second Hollow Hold on Bar
5 Kip Swings
1-3 Strict Pull-ups
2 Pull-ups
2 Chest to Bar Pull-ups
15 Seconds of Double Under Practice
FRONT SQUATS
Bracing & Breathing
Movement Prep
5 Breaths (Push out against hand as training tool)
5 Breaths + Air Squats (Breathe in, hold, then squat)
5 Breaths + Front Squats (Same as above, just with barbell)
REHEARSAL
1 Round
3 Front Squats
6 Chest to Bar Pull-ups
9 Double Unders
Weightlifting
Front Squat (Build to Heavy 3)
Metcon
Metcon (Time)
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-ups
50 Double Unders
L1: 155/115
L2: 135/95
L3: 95/65
Scales for DU:
Reduce Reps
75 Single Unders
1 Minute of Practice
Scales for C2B:
Reduce Reps
Chin Over Bar Pull-ups
10 Strict Pull-ups
Ring Rows
Banded Pull-ups
Jumping Pull-ups
Mobility
Warm-up (No Measure)
Lie on floor and roll out front and back of shoulders with LAX ball
LAX ball to calves
Pigeon Pose