Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Mountain Climbers
Slow Air Squats
Chest Stretch
Frog Hops
Pausing Air Squats
Wrist Stretch
Slow Burpees (Step Up & Down)
Air Squats
Front Rack Stretch
Barbell Warmup
5 Good Mornings
5 Pausing Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Stiff Legged Deadlifts
5 Pausing Front Squats
Skill/Strength
Warm-up (No Measure)
LATERAL BAR BURPEES
Momentum
Movement Prep
3 Burpees
3 Lateral Bar Burpees
PAUSE FRONT SQUAT
No Momentum
Movement Prep
5 Pausing Front Squats (2 Second Pause)
HANG SQUAT CLEAN
Momentum
Movement Prep
5 Hang Power Cleans
5 Hang Squat Cleans
PAUSING FRONT SQUAT + HANG SQUAT CLEAN
TRANSITION + REHEARSAL
1 Round
4 Hang Squat Cleans
4 Lateral Barbell Burpees
Weightlifting
Pausing Front Squat (1×2)
Build to a heavy set of 2
Hang Squat Clean (1×1)
Build to a heavy single
Metcon
Metcon (Time)
3 Rounds:
15 Hang Squat Cleans (115/80)
15 Lateral Barbell Burpees
L1: 105/70
L2: 95/65
L3: 65/45
Mobility
Warm-up (No Measure)
Roll out quads with barbell (1-2 minutes e/s)
Rack barbell and roll out traps (1-2 minutes e/s)