05/09/2019 CF

Crusher CrossFit – Waconia – CrossFit


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


Warm-up (No Measure)


Back Position

Movement Prep

Establish Top Position (Sitting Tall)

5 AbMat Sit-ups



Movement Prep

20 Seconds Single Unders

20 Seconds Double Under Practice

Movement Substitutions

Reduce Reps

45 Singles

30 Seconds of Attempts


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


1 Round

5 AbMat Sit-ups

10 Double Unders

5 AbMat Sit-ups

5 Deadlifts

With Opening Weight on the Barbell


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


Warm-up (No Measure)

Lying banded hamstring stretches

Upward/Downward Dog

Calf stretches at wall

Categories: WOD

Previous Post:


Next Post: