Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
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30 Seconds
Side Lunges
Inchworm to Push-up
Active Samson
Reverse Lunges
Chest Stretch
Slow Air Squats
Jumping Lunges
Child’s Pose
Jumping Air Squats
Modified Barbell Warmup
30 Seconds:
Back Rack Reverse Lunges
Good Mornings
Pausing Back Squats
Strict Press & Reach
Stiff Legged Deadlifts
Pausing Front Squats
Skill/Strength
Warm-up (No Measure)
BACK SQUATS & DEADLIFTS
Bar Over the Middle
Back Squat Movement Prep
5 Pausing Back Squats
5 Back Squats
Deadlift Movement Prep
10 Deadlifts
BENCH
The Feet
Movement Prep
Establish Tight Set-up
10 Bench Press
*Build in weight in reverse order so that you finish on the Back Squat, which is the first of the three AMRAPs today:
Deadlifts
Bench Press
Back Squats *
REHEARSAL
1 Round
4 Back Squats*
*Each Partner at Opening Weight
Metcon
Metcon (3 Rounds for reps)
Teams of 3:
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/125)
AMRAP Back Squats (225/145)
Rest 3 Minutes
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)
Rest 3 Minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)
There are too many weights and movements to list the weights for the various levels. Add 10-20 pounds per weight on the bench, 20-30 pounds per weight on the squats, and 20-40 pounds per weight on the deadlifts.
Athletes should be able to perform:
First Weight: 20+ Unbroken Reps
Second Weight: 15+ Unbroken Reps
Third Weight: 10+ Unbroken Reps
Mobility
Warm-up (No Measure)
Banded hamstring stretches
Pigeon Pose (1 minute e/s)
Swimmers Stretch