Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Row
Active Samson
Moderate Row
Active Spidermans
Faster Row
Air Squats
Wallball Partner Warmup
Grab a partner and a light wallball. Place athletes on opposite sides of the room.
2 Rounds:
:20 Seconds Chest Passes
:20 Seconds Lateral Passes
:20 Seconds Lateral Passes (Other Side)
:20 Seconds Squat Passes
MOBILITY
Chest Stretch: 1 Minute
Medicine Ball Squat Hold: 45 Seconds Each Side
Skill/Strength
Warm-up (No Measure)
ROWING
Where to Move Faster
Movement Prep
20 Seconds Easy Row @ 26 SPM
20 Seconds Moderate Row @ 26 SPM
20 Seconds Harder Row @ 26 SPM
BURPEES OVER ROWER
Feet Back vs. Knees Up
Movement Prep
3 Frog Hops
3 Burpees
6 Lateral Hops Over Rower
3 Lateral Burpees Over Rower
WALLBALLS
Wait to Squat
Movement Prep
5 Front Squats
5 Push Press
5 Thrusters
.
7 Wallballs*
*Get higher with each wallball to work on absorbing the weight
DUMBBELL SNATCHES
Changing Hands
Movement Prep
With Lighter Weight:
3 Deadlifts (Each Arm)
3 Jump Shrugs (Each Arm)
3 High Pulls (Each Arm)
3 Strict Press (Each Arm)
6 Alternating Dumbbell Snatches
Build to Workout Weight
6 Alternating Dumbbell Snatches
REHEARSAL
1 Round
6 Calorie Row
5 Wallballs
4 Dumbbell Snatches
3 Lateral Burpees over Rower
Metcon
Metcon (Time)
3 Rounds:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Rower
L1: 14/10, 40/25
L2: 10/8, 35/20
L3: 8/6, 25/15
Mobility
Warm-up (No Measure)
Long Lunge Sequence (1 minute)
Airplane Crash Victim Stretch (1 minute)
Couch Stretch (1 minute)