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!