04/27/2019 CF

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Warmup Run

2 Minute Rig Easy Run

Followed By…

30 Seconds

Barbell Deadlifts

Quad Stretch

Barbell Elbow Rotations

Side Lunges

Barbell Hang Power Cleans

Air Squats

Barbell Front Squats

Push-up to Down Dog

Skill/Strength

Warm-up (No Measure)

ROPE CLIMB

Knees Out

Movement Prep

5 Hanging Knees to Elbows

3 Hanging Foot Locks

1 Rope Climb

WRECKBAG OVER SHOULDER

-Review Movement

Movement Prep

5 Wreck Bag OS (Each Partner)

-Partners do 5 Burpees

SQUAT CLEANS

Knees Out

Movement Prep

5 Front Squats

.

3 High Hang Squat Cleans

3 Hang Squat Cleans

3 Squat Cleans

.

Build to Workout Weight

REHEARSAL

1 Round

6 Wreck Bag OS (2 Each) – 6 Burpees (2 Each)

3 Rope Climbs

6 Squat Cleans

Breakup evenly

Metcon

Metcon (Time)

Teams of 3, For Time:

45 Wreck Bag Over Shoulder (Each partner does 1 Burpee per WBOS)

6 Rope Climbs

20 Squat Cleans (135/95)

45 Wreck Bag Over Shoulder (Each partner does 1 Burpee per WBOS)

9 Rope Climbs

35 Squat Cleans (135/95)

45 Wreck Bag Over Shoulder (Each partner does 1 Burpee per WBOS)

12 Rope Climbs

50 Squat Cleans (135/95)

L1: 115/75

L2: 95/65

L3: 65/45

Scales for Rope Climbs:

Reduce Reps

1/2 Rope Climbs (2:1)

Seated Rope Pulls (2:1)

Pull-ups (5:1)

Scale for Wreck Bag OS – Use Slam Ball

Mobility

Warm-up (No Measure)

Use a barbell, foam roller or LAX ball and roll out areas as needed!

Categories: WOD

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