Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
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30 Seconds
Easy Single Unders
Active Samson
Push-up to Down Dog
High Single Unders
Active Spidermans
Straight Leg Inchworms
Double Unders
Slow Air Squats
Push-up Plank Shoulder Taps
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Stiff-Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
MOBILITY
Front Rack Stretch: 1 Minute
Wrist Stretch: 30 Seconds Each Direction
Skill/Strength
Warm-up (No Measure)
ROW
Parallel Forearms
Movement Prep
Establish Parallel Forearms in Catch Position
20 Seconds Easy Row
PUSH-UPS
Vertical Forearms
Movement Prep
Establish Bottom Position
5 Push-ups
DOUBLE UNDERS
Relaxed Forearms
Movement Prep
30 seconds DU practice
POWER CLEANS
Fast Forearms
Movement Prep
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans
Build to Lighter Weight
REHEARSAL
1 Round
5 Power Cleans (With Lighter Weight)
5 Push-ups
5 Calorie Row
10 Double Unders
5 Calorie Row
Build to Workout Weight
1 Round
3 Power Cleans
3 Push-ups
Metcon
Metcon (Time)
3 Rounds:
15 Power Cleans (115/80)
20 Push-ups
3 Rounds:
27/21 Calorie Row
75 Double Unders
L1: 105/70
L2: 95/65
L3: 65/45
Scales:
Reduce Push-up Reps
Push-ups to Box or Bench
Band Assisted Push-ups
Reduce DU Reps
115 Single Unders
90 Seconds of Practice
Mobility
Warm-up (No Measure)
Foam Roll quads, calves, IT bands
Lax ball to front and back of shoulders