05/01/2019 CF

Crusher CrossFit – Waconia – CrossFit


Warm-up (No Measure)

Stretch – Squat – Barbell

1 Minute Active Spidermans

45 Seconds Air Squats

30 Seconds Stiff Legged Deadlifts

1 Minute Push-up to Down Dog

45 Seconds Straight Leg Reach to Air Squat

30 Seconds Elbow Rotations

1 Minute Straight Legged Inchworms

45 Seconds Jumping Air Squats

30 Seconds Hang Power Cleans


Front Rack Stretch: 45 Seconds

Chest Stretch: 45 Seconds

Wrist Stretch: 30 Seconds Each Direction


Warm-up (No Measure)


Screw the Feet

Movement Prep

5 Slow Pausing Air Squats

5 Air Squats


Screw the Hands

Movement Prep

15 Second Push-up Plank Hold (Screwing the Hands)

3 Push-ups

Movement Substitutions

Reduce Reps

Push-ups to Box or Bench

Knee Push-ups


Fast Elbows

Movement Prep

3 High Hang Muscle Cleans

3 Hang Muscle Cleans

3 Muscle Cleans


3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans


Build to Workout Weight


2 Rounds

2 Power Cleans

4 Push-ups

6 Air Squats


The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
L1: 115/75

L2: 95/65

L3: 65/45

Scale PU to Box or Bench


Warm-up (No Measure)

Use LAX ball on the wall to roll out shoulders-front and back

Lie on back with legs up on wall (1-2 minutes)

Categories: WOD

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