Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
*Warm-up completed with lighter kettlebell than using in the workout
30 Seconds
Easy Row
Up Dog
Front Plank
Moderate Row
Down Dog
Right Side Plank
Faster Row
Push-up to Down Dog
Left Side Plank
30 Seconds
Right Side Farmers Walk
Right Side Bent Over Rows
Left Side Farmers Walk
Left Side Bent Over Rows
Skill/Strength
Warm-up (No Measure)
ROW
FARMERS CARRY, & ABMAT SITUPS
Get Long
AbMat Sit-up Movement Prep
Establish Finish Position
20 Seconds AbMat Sit-ups
Row Movement Prep
20 Seconds Moderate Row
Farmers Carry Movement Prep
Establish Body Position
50 Foot Farmers Carry (Lighter Weight)
50 Foot Farmers Carry (Workout Weight)
STRICT PULL-UP
Lower Body
Movement Prep
10 Scap Pull-ups
10 Second Hollow Hold on Bar
1-3 Strict Pull-ups
REHEARSAL
1 Round
10 AbMat Sit-ups
5 Calorie Row
3 Strict Pull-ups
50 Meter Farmers Carry
Metcon
Metcon (Time)
3 Rounds:
30 AbMat Sit-ups
15/12 Calorie Row
10 Strict Pull-ups
200 Meter Farmers Carry (53/35)
2 Rounds:
30 AbMat Sit-ups
15/12 Calorie Row
10 Strict Pull-ups
200 Meter Farmers Carry (53/35)
1 Rounds:
30 AbMat Sit-ups
15/12 Calorie Row
10 Strict Pull-ups
Scales:
Reduce weight of KB
Reduce Strict Pull-up Reps
Strict Banded Pull-ups
Ring Rows
Mobility
Warm-up (No Measure)
Upward/Downward Dog (1 minute)
Under the body shoulder stretch (1 minute e/s)