Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
PVC Pass Throughs
PVC Overhead Squats
Push-up to Down Dog
PVC Narrow Pass Throughs
PVC Overhead Squats
Push-up to Down Dog
Barbell Warm-up
5 Stiff Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Thrusters
Skill/Strength
Warm-up (No Measure)
THRUSTERS
Straighten the Legs
Movement Prep
5 Front Squats
5 Push Press
5 Thrusters
HANG SQUAT CLEANS
Straighten the Legs
Movement Prep
3 Hang Power Cleans
3 Hang Squat Cleans
OVERHEAD SQUATS
Straighten the Legs
Movement Prep
3 Pausing Overhead Squats
3 Overhead Squats
Build to Workout Weights
REHEARSAL
1 Round
Each Partner:
2 Calorie Row
2 Overhead Squats
2 Hang Squat Cleans
2 Thrusters
Metcon
Metcon (AMRAP – Reps)
Teams of 3:
7 Minute AMRAP:
100/70 Calorie Row
Max Overhead Squats (95/65)
L1: 85/55
L2: 75/45
L3: 45/35
Rest 3 Minutes
6 Minute AMRAP:
80/60 Calorie Row
Max Hang Squat Cleans (115/80)
L1: 95/65
L2: 85/55
L3: 65/45
Rest 3 Minutes
5 Minute AMRAP:
60/40 Calorie Row
Max Thrusters (135/95)
L1: 115/75
L2: 95/65
L3: 65/45
*Score is the sum of total reps at each barbell movement
Mobility
Warm-up (No Measure)
Foam roll areas as needed!