Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Single Unders
Toe Touch to Reach Overhead
Front Plank
Faster Single Unders
Down Dog
Ride Side Plank
Higher Single Unders
Up Dog
Left Side Plank
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff Legged Deadlifts
5 Front Squats
Skill/Strength
Warm-up (No Measure)
ABMAT SIT-UP
Back Position
Movement Prep
Establish Top Position (Sitting Tall)
5 AbMat Sit-ups
DOUBLE UNDERS
Slack
Movement Prep
20 Seconds Single Unders
20 Seconds Double Under Practice
Movement Substitutions
Reduce Reps
45 Singles
30 Seconds of Attempts
DEADLIFTS
Hear the Click
Movement Prep
Put Very Light Weight on the Barbell
.
5 “Take the Slack Outs” (Hear the click and set the body into position without lifting the bar off the ground)
.
5 Deadlifts
.
Plan and Build to Workout Weights
.
Put Opening Weight Back on the Bar For Practice Round
REHEARSAL
1 Round
5 AbMat Sit-ups
10 Double Unders
5 AbMat Sit-ups
5 Deadlifts
With Opening Weight on the Barbell
Metcon
Metcon (5 Rounds for weight)
On the 3:00 x 5 Rounds:
15 AbMat Sit-Ups
30 Double Unders
15 AbMat Sit-Ups
5 Deadlifts (Start around 65% and build with each jump. Must be unbroken, touch and go)
*Score is weights used per round. Put round times in notes.
Scale DU:
Reduce Reps
45 Singles
30 Seconds of Attempts
Mobility
Warm-up (No Measure)
Lying banded hamstring stretches
Upward/Downward Dog
Calf stretches at wall