05/07/2019 CF

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

200 Meter Easy Jog

30 Seconds

Plate Hops

Air Squats

Plate Ground to Overhead

Active Samsons

Plate Counterbalance Squats

Deep Side Lunges

Modified Barbell Warmup

10 Back Rack Elbow Rotations

5 Pausing Back Squats

10 Front Rack Elbow Rotations

5 Pausing Front Squats

MOBILITY

Partner 1: Banded Ankle Distraction (45 Seconds Each Side)

Partner 2: Drop Ankle Stretch off Plate (45 Seconds Each Side)

Skill/Strength

Warm-up (No Measure)

RUNNING

Lean at the Ankle

Movement Prep

15 Seconds Bunny Hops in Place

15 Seconds Leaning Bunny Hops

100 Meter Run

FRONT SQUATS

Movement Prep

5 Pausing Front Squats

5 Front Squats

FRONT SQUAT

-15 minutes to build to a heavy single out of the rack

-Start with lighter weights and more reps early on

-Take longer rest and completed singles as the weight get heavier

REHEARSAL

1 Round

100 Meter Run

2 Front Squats

Weightlifting

Front Squat (1X1)

Metcon

Metcon (Time)

For Time:

200 Meter Run, 2 Front Squats

200 Meter Run, 4 Front Squats

200 Meter Run, 6 Front Squats

200 Meter Run, 8 Front Squats

200 Meter Run, 10 Front Squats

RX: 165/110

Level 1: 135/95

Level 2: 95/65

Level 3: 65/45

Mobility

Warm-up (No Measure)

KB Calf Smash

Couch Stretch

Categories: WOD

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