Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Warmup Run
400 Meter Easy Run
30 Seconds
PVC Right Leg Swings
Slow Air Squats
PVC Leg Leg Swings
Straight Leg Inchworms
PVC Power Snatches
Push-up to Down Dog
Modified Barbell Warmup
5 Good Mornings
5 Pausing Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Pausing Overhead Squats
5 Snatch Grip Deadlifts
MOBILITY
3 PVC Pass Throughs + 3 Overhead Squats: 90 Seconds
Skill/Strength
Warm-up (No Measure)
BARBELL MOVEMENTS
Movement Prep
5 PVC Snatch Push Press (Fast Hands Overhead)
5 PVC Pausing Overhead Squats (Solid Bottom Position)
5 PVC Heaving Snatch Balance (Fast Hands to Bottom Position)
5 PVC No Dip Snatch Drop (Fast Hands and Feet to Bottom Position)
3 Snatch Push Press
3 Pausing Overhead Squats
3 Heaving Snatch Balance
3 No Dip Snatch Drop
3 Hang Power Snatches
3 Overhead Squats
Build to Lighter Weight
REHEARSAL
1 Round
7 Hang Power Snatches
100 Meter Run
7 Overhead Squats
Build to Workout Weight
1 Round
5 Hang Power Snatches
100 Meter Run
5 Overhead Squats
Metcon
Metcon (Time)
For Time:
21 Hang Power Snatches (95/65)
200 Meter Run
21 Overhead Squats (95/65)
200 Meter Run
15 Hang Power Snatches (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Run
9 Hang Power Snatches (95/65)
200 Meter Run
9 Overhead Squats (95/65)
200 Meter Run
L1: 85/55
L2: 75/45
L3: 45/35/15
Mobility
Warm-up (No Measure)
KB Calf Smash (1 minute e/s)
Under the body shoulder stretch (30 secs e/s)
Wall Shoulder stretch (1 minute)