Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Row
High Hops in Front of Box
Child’s Pose on Box
Moderate Row
Box Step-ups
Box Supported Ankle Stretch
Faster Row
Box Jump with Step Down
Front Rack Stretch on Box
Modified Barbell Warmup
5 Sumo Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Sumo Stiff-Legged Deadlifts
5 Front Squats
MOBILITY
Barbell Internal Rotation: 1 Minute Each Side
Skill/Strength
Warm-up (No Measure)
ROW & BOX JUMP
Catch & Jump Positions
Box Jump Movement Prep
5 Small Hops
5 Tall Hops
10 Seconds Jumping Position Hold
5 Box Jumps
Row Movement Prep
10 Seconds Catch Position Hold
20 Seconds Easy Row
PUSH PRESS & WALL BALL
Arms Forward vs. Back
Wallball Movement Prep
5 Front Squats
5 Push Press
5 Wallballs
Push Press Movement Prep
15 Second Overhead Position Hold
5 Strict Press
5 Push Press
SUMO DEADLIFT HIGH PULL
Shoulders Back
Movement Prep
10 Seconds Top Position Hold (With Shoulders Back)
3 Sumo Deadlifts
3 Sumo Deadlift + Shrug
3 Sumo Deadlift High Pulls (Slow)
3 Sumo Deadlift High Pulls (Fast)
Build to Workout Weight
REHEARSAL
1 Round
3 Wallballs
3 Sumo Deadlift High Pulls
3 Box Jumps
3 Push Press
3 Calorie Row
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Women’s RX: 14#, 55#
L1: 14/10, 65/45
L2: 10/8, 55/35
L3: 8/6, 45/25
Mobility
Warm-up (No Measure)
Airplane Crash Victim Stretch
Wall Shoulder Stretch
Use a barbell to roll out quads and calves