05/25/2019 CF

Crusher CrossFit – Waconia – CrossFit


Warm-up (No Measure)

30 Seconds

Active Samson

Active Spidermans

Wrist Stretch (Fingers Towards)

Slow Air Squats

Push-up to Down Dog

Wrist Stretch (Fingers Away)

Lateral Hops Over Barbell

Slow Burpees

Active Chest Stretch

Modified Barbell Warmup

5 Stiff Legged Deadlifts

5 Hang Muscle Cleans

5 Front Rack Elbow Rotations

5 Strict Press & Reach

5 Back Rack Elbow Rotations

5 Good Mornings


Warm-up (No Measure)


The Descent

Movement Prep

5 Hanging Knees to Elbows

3 Half Way Rope Climbs

1 Rope Climb


Flat Feet

Movement Prep

3 Push Press

3 Push Jerks


2 High Hang Clean and Jerks

2 Hang Clean and Jerks

2 Clean and Jerks


Build to at least the first three clean and jerk weights


1 Round

100 Meter Team Run

3 Barbell-Facing Burpees (Each)

3 Clean and Jerks (Each)


Metcon (Time)

Teams of 3

For Time (30 Minute Cap):

3 Rounds:

400 Meter Team Run

50 Barbell Facing Burpees

9 Rope Climbs

Directly Into…

21 Clean and Jerks (115/85)

21 Clean and Jerks (135/95)

21 Clean and Jerks (155/105)

21 Clean and Jerks (185/125)

21 Clean and Jerks (205/135)

*Scale C and J weights as needed

Scale RC:

Reduce Reps

1/2 Rope Climbs (2:1)

Seated Rope Pulls (2:1)

Pull-ups (5:1)


Warm-up (No Measure)

Roll out areas as needed!

Categories: WOD

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