Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Barbell Warmup
20 Seconds Good Mornings
20 Seconds Lateral Barbell Hops
20 Seconds Stiff Legged Deadlifts
20 Seconds Lateral Barbell Hips
20 Seconds Deadlifts
Skill/Strength
Warm-up (No Measure)
RUN & LATERAL BAR BURPEES
Rhythm & Breathing
Run Movement Prep
30 Seconds Jog in Place (Breathing Out Every 4-Count)
100 Meter Run
Lateral Bar Burpee Movement Prep
6 Steady Lateral Bar Burpees
DEADLIFT
General Set-up
Specific Set-up
Movement Prep
Establish Set-up Position
5 Deadlifts
.
Build to Workout Weight
REHEARSAL
1 Round
100 Meter Run
5 Deadlifts
5 Lateral Barbell Burpees
Metcon
Metcon (Time)
3 Rounds:
800 Meter Run
30 Deadlifts (155/105)
30 Lateral Barbell Burpees
L1: 135/85
L2: 95/65
L3: 75/55
Scale distance of run if needed
Mobility
Warm-up (No Measure)
Take a 100m walk
Lying banded hamstring stretches
Foam roll calves