Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Single Unders
Plate Ground to Overhead
PVC Pass Throughs
Higher Single Unders
Plate Counterbalance Squats
PVC Pass Throughs
Fast Single Unders
Squats with Heels on Plate
PVC Pass Throughs
Barbell Warmup
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Skill/Strength
Warm-up (No Measure)
DOUBLE UNDERS
Kiss the Heels
Movement Prep
15 Seconds Bounds (No Rope)
15 Seconds Double Under Practice
ROW
Heels Down
Movement Prep
20 Seconds Row (Feet Not Strapped In)
20 Seconds Row (Feet Strapped In)
OVERHEAD SQUATS
Getting the Bar Overhead From the Rack
Getting the Bar Overhead From the Floor
Movement Prep
5 Snatch Grip Behind the Neck Push Presses
.
5 Snatch Grip Behind the Neck Push Jerks
.
1 Behind the Neck Push Jerk + 5 Pausing Overhead Squats
.
1 Power Snatch + 5 Overhead Squats
TRANSITION + REHEARSAL
1 Round
10 Double Unders
5 Calorie Row
3 Overhead Squats
Weightlifting
Overhead Squat (1×3)
Building to a heavy set of 3
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (115/80)
L1: 95/65
L2: 85/55
L3: 65/45/35
Scale DU:
Reduce Reps
90 Single Unders
90 Seconds of Double Under Practice
Mobility
Warm-up (No Measure)
Use a barbell and roll out quads and calves
Lax ball to glutes and hamstrings