Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Cone Game + Row Penalty
Dumbbell Warmup
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Front Rack Lunges (Each Side)
MOBILITY
Child’s Pose on Dumbbell: 45 Seconds
Dumbbell Ankle Stretch: 30 Seconds Each Side
Dumbbell Squat Hold: 45 Seconds
Skill/Strength
Warm-up (No Measure)
Row
Movement Prep
20 Seconds Moderate Row
STRICT PULL-UPS
Grip
Movement Prep
10 Scap Pull-ups
1-3 Strict Pull-ups
Movement Substitutions
Reduce Reps
Ring Rows
Banded Strict Pull-ups
DUMBBELL DEADLIFTS
Grip
Floor Contact
Movement Prep
With Lighter Weight:
Establish Grip
7 Dumbbell Deadlifts
DUMBBELL FRONT SQUATS
Answer the Phone
Movement Prep
With Lighter Weight:
Establish Grip
7 Dumbbell Front Squats
Build to Workout Weight
With Workout Weight:
5 Dumbbell Deadlifts
5 Dumbbell Front Squats
REHEARSAL
1 Round
3 Calorie Row
3 Strict Pull-ups
3 Dumbbell Deadlifts
3 Dumbbell Front Squats
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
21/15 Calorie Row
15 Strict Pull-ups
15 Dumbbell Deadlifts (50’s/35’s)
15 Dumbbell Front Squats (50’s/35’s)
L1: 40/25
L2: 35/20
L3: 25/15/10
Scale Strict PU:
Reduce Reps
Ring Rows
Banded Strict Pull-ups
Mobility
Warm-up (No Measure)
Banded shoulder stretches at rig
Lying down banded hamstring stretches (1 minute e/s)