Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Active Spidermans
Box Step-ups
Active Samson
Box Step-ups
Air Squats
Box Step-ups
2 Rounds
30 Seconds:
PVC Overhead Squats
PVC Sotts Press
Snatch Barbell Warmup
5 Stiff Legged Snatch Grip Deadlifts
5 Hang Muscle Snatches
5 Overhead Squats
MOBILITY
Child’s Pose on Box: 1 Minute
Ankle Stretch Off Box: 30 Seconds Each Leg
Barbell Ankle Stretch: 1 Minute
Skill/Strength
Warm-up (No Measure)
BOX JUMP OVERS
Weight Forward
Movement Prep
4 Box Jump Overs (Shorter Box)
4 Box Jump Overs (Workout Height)
POWER SNATCHES
Weight Back
Movement Prep
5 Pausing Snatch Deadlifts (1 Second Pause at Knee and Pockets)
.
5 Snatch High Pulls
.
10 Second Receiving Position Hold
5 Pausing Power Snatches (3 Seconds in Receiving Position)
.
5 Power Snatches
LATERAL BARBELL BURPEES
Weight In
Movement Prep
4 Lateral Barbell Burpees
OVERHEAD SQUATS
Weight Back & Down
Movement Prep
5 Pausing Overhead Squats (2 Seconds in Bottom)
.
5 Overhead Squats
.
Build to Lighter Weight
REHEARSAL
1 Round
5 Power Snatch
5 Box Jump Overs
5 Overhead Squats
5 Lateral Barbell Burpees
Build to Workout Weight
1 Round
5 Power Snatch
5 Box Jump Overs
5 Overhead Squats
5 Lateral Barbell Burpees
Metcon
Metcon (Time)
15-12-9:
Power Snatch (95/65)
Box Jump Overs (24″/20″)
Directly Into…
15-12-9:
Overhead Squats (95/65)
Lateral Barbell Burpees
L1: 85/55
L2: 75/45
L3: 45/35
Scale height of Box for Jump Overs or scale to Step Overs
Mobility
Warm-up (No Measure)
Child’s Pose (1 minute)
LAX ball to traps at rig (1 minute e/s)
Spine Twists (1 minute)