Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Straight Leg Inchworms
Medicine Ball Deadlifts
Push-up to Down Dog
Medicine Ball Ground to Overhead
Active Samson
Medicine Ball Squats
Active Spidermans
Medicine Ball Slams
Medicine Ball Game
Barbell Warmup
20 Seconds Barbell Good Mornings
20 Seconds Stiff Legged Deadlifts
20 Seconds Deadlifts
MOBILITY
Pigeon Pose: 30 Seconds Each Side
Medicine Ball Thoracic Opener: 1 Minute
Barbell Straddle Stretch: 45 Seconds
Skill/Strength
Warm-up (No Measure)
TOES TO BAR
Hands
Knees
Movement Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Toes to Bar
3 Knee to Chest
3 Knees to Elbow
3 Toes to Bar
Movement Substitutions
Reduce Reps
Feet as High as Possible
Knees Up
DEADLIFTS
Hands
Knees
Movement Prep
5 Top Half Deadlifts (Focusing on Hands Back)
5 Full Deadlifts
REHEARSAL
1 Round
6 Toes to Bar
6 Deadlifts
Build to Workout Weight
1 Round
1-2-3 Toes to Bar
3-2-1 Deadlifts
Metcon
Metcon (Time)
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)
L1: 185/125
L2: 155/105
L3: 115/75
Scales for T2B:
Reduce Reps
Feet as High as Possible
Knees Up
Mobility
Warm-up (No Measure)
Foam roll hamstrings, lower and upper back (1-2 minutes)
Upward/Downward Dog (1 minute)
Child’s Pose (1 minute)