Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Row
Push-up to Down Dog
Moderate Row
Flutter Kicks
Faster Row
Mountain Climbers
Modified Barbell Warmup
5 Stiff Legged Deadlifts
5 Strict Press
5 Hang Power Cleans
5 Push Press
5 Power Cleans
5 Push Jerks
MOBILITY + ACTIVATION
Partner 1: 1 Minute Thoracic Extension
Partner 2: 30 Seconds Arch Hold / 30 Seconds Hollow Hold
Skill/Strength
Warm-up (No Measure)
TOES TO BAR
Look Ahead
Movement Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Toes to Bar
5 Knees to Chest
3 Toes to Bar
POWER CLEAN & JERK
“No Feet” Clean
Tall Push Jerk
Movement Prep
5 “No Feet” Power Cleans
.
5 Tall Push Jerks
.
5 Power Clean & Jerks
REHEARSAL
1 Round
5 Calorie Row
5 Toes to Bar
5 Power Clean & Jerks
Build to Workout Weight
1 Round
5 Calorie Row
4 Toes to Bar
3 Power Clean & Jerks
Metcon
Metcon (Time)
4 Rounds:
21/15 Calorie Row
15 Toes to Bar
7 Power Clean and Jerks (155/105)
L1: 135/85
L2: 95/65
L3: 65/45
Scale T2B:
Reduce Reps
Feet as High as Possible
Knees to Chest
Mobility
Warm-up (No Measure)
Take a 100m walk
Wrist and forearm stretches
Airplane Crash Victim Stretch