Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Row
Air Squats
Moderate Row
Slow PVC Overhead Squats
Faster Row
Sit-ups
Modified Barbell Warmup
5 Good Mornings
5 Pausing Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Overhead Squats
5 Snatch Grip Deadlifts
MOBILITY
Warrior Squats: 1 Minute
PVC Overhead Squat Hold: 1 Minute
Skill/Strength
Warm-up (No Measure)
Sit-ups
Movement Prep
20 Seconds Sit-ups
ROW
Brace Yourself
Movement Prep
Establish Sitting Position
10 Seconds Easy Row
10 Seconds Moderate
10 Seconds Fast
POWER SNATCH
Speed Under
Movement Prep
10 PVC Tall Snatches
5 Barbell Tall Snatches
3 High Hang Power Snatches
3 Hang Power Snatches
3 Power Snatches
Build to Lighter Weight
REHEARSAL
1 Round
10 Sit-ups
5 Calorie Row
5 Power Snatches
Build to Workout Weight
1 Round
10 Sit-ups
5 Calorie Row
3 Power Snatches
Metcon
Metcon (Time)
On the 5:00 x 5:
30 Sit-ups
20/15 Calorie Row
7 Power Snatches (115/85)
L1: 95/65
L2: 75/55
L3: 45/35
*Score is your slowest round
Mobility
Warm-up (No Measure)
100m Cool Down Walk
Airplane Crash Victim Stretch (1 minute)
Lay on your back over a med-ball (1 minute)