Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Single Unders
Right Arm Dumbbell Swing
Left Arm Dumbbell Swing
Quick Single Unders
Right Arm Dumbbell Hang Muscle Clean
Left Arm Dumbbell Hang Muscle Clean
Higher Single Unders
Right Arm Dumbbell Strict Press
Left Arm Dumbbell Strict Press
Barbell Warmup
5 Romanian Deadlifts
5 Hang Muscle Cleans
5 Front Rack Elbow Rotations (Each Side)
5 Strict Press & Reach
5 Push Press & Reach
MOBILITY
Front Rack Stretch: 1 Minute
Child’s Pose: 1 Minute
Skill/Strength
Warm-up (No Measure)
DOUBLE UNDERS
Rope Path
Movement Prep
15 Seconds Single Unders
30 Seconds Double Under Practice
DUMBBELL HANG CLEAN & JERKS
Bell Path
Movement Prep
With Lighter Weight:
5 Hang Power Cleans
5 Strict Press
5 Hang Clean And Jerks
All on the right arm, then the left
PUSH JERKS
Bar Path
Movement Prep
5 Strict Press
5 Push Jerks
SDHP with KB
Deadlift
High Pull
Full Movement
REHEARSAL
1 Round
12 Double Unders
8 Dumbbell Hang Clean & Jerks (Workout Weight)
4 SDHP
Weightlifting
Push Jerk (1×3)
Build to a heavy 3
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
40 Double Unders
20 Dumbbell Hang Clean & Jerks (50/35)
40 Double Unders
30 SDHP 53/35#
L1: 40/25
L2: 35/20
L3: 25/15
Scale DU:
Reduce Reps
60 Single Unders
30 Seconds of Practice
Scale SDHP weight
Mobility
Warm-up (No Measure)
Calf stretches at wall (1 minute)
Wall shoulder stretch
Wrist and forearm stretches (1 minute)