Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Row
Active Spidermans
Moderate Row
Active Samson
Faster Row
Straight Legged Inchworms
Dumbbell Warmup
Each Side (With 1 Light Dumbbell):
5 Stiff Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Front Rack Reverse Lunges
5 Strict Press
MOBILITY
Pigeon Pose on Box: 1 Minute Each Side
Child’s Pose on Box: 1 Minute Each Side
Skill/Strength
Warm-up (No Measure)
ROW
Foot Plate
Movement Prep
20 Seconds Easy Row
Adjust Foot Plate (If Needed)
20 Second Easy Row
BURPEE BOX JUMPS
Get Back
Movement Prep
3 Frog Hops
3 Burpees
.
3 Box Step-ups (Each Leg)
3 Box Jumps (Low Height)
3 Box Jumps (Workout Height)
.
3 Burpee Box Jumps (Workout Height)
DUMBBELL SNATCHES
Snatch Progression
Movement Prep
With a Lighter Dumbbell (Each Side):
3 Deadlifts
3 Jump Shrugs
3 High Pulls
3 Strict Press
3 Dumbbell Snatches
.
6 Alternating Dumbbell Snatches
.
Build to Workout Weight
.
4 Alternating Dumbbell Snatches
REHEARSAL
1 Round
100 Meter Row
6 Dumbbell Snatches
3 Burpee Box Jumps
Metcon
Metcon (Time)
1,000 Meter Row
Directly Into…
30 Dumbbell Snatches (50/35)
15 Burpee Box Jumps (24″/20″)
20 Dumbbell Snatches (50/35)
10 Burpee Box Jumps (24″/20″)
10 Dumbbell Snatches (50/35)
5 Burpee Box Jumps (24/20″)
L1: 40/25
L2: 35/20
L3: 25/15/10
Mobility
Warm-up (No Measure)
Swimmers Stretch (1 minute)
Pigeon Pose (30 secs e/s)
Lie on back with legs up on wall (1 minute)