Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
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40 Seconds
Single Unders
Toe Touch to Air Squats
30 Seconds
Single Unders
Air Squats
20 Seconds
Single Unders
Jumping Air Squats
Posterior Primers
No Bands-
30 Seconds of Each:
Bird Dogs
Side Plank (Each Side)
Medicine Ball Goblet Squat Holds
Medicine Ball Warm-up
5 Deadlifts
5 Medicine Ball Cleans
5 Front Squats
5 Strict Presses
5 Thrusters
Skill/Strength
Warm-up (No Measure)
DOUBLE UNDERS
Hands in Pockets
Movement Prep
Put Hands in Pockets
20 Seconds Single Unders
20 Seconds Double Under Practice
Movement Substitutions
Reduce Reps
90 Seconds of Practice
90 Single Unders
WALLBALLS
Hands Under
Movement Prep
Establish Hand Position
3 Front Squats
3 Push Press
3 Thrusters
3 Wallballs
DEADLIFTS
Hands
Movement Prep
Establish Grip
7 Deadlifts
PRACTICE ROUND
1 Round
10 Double Unders
5 Wallballs
3 Deadlifts
Weightlifting
Deadlift (1×3)
Build to Heavy Set of 3
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)
L1: 215/135, 14/10
L2: 195/115, 10/8
L3: 155/95, 8/6
Scale DU:
Reduce Reps
90 Seconds of Practice
90 Single Unders
Mobility
Warm-up (No Measure)
Lax ball to glutes, hamstrings, calves
Pigeon Pose (30 secs e/s)