Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Teams of 2 Warmup
7 Minutes:
100 Meter Run (Together)
100 Meter Single Arm Farmers Carry (Together)
5 Burpees Over Partner Holding Plank (Each)
10 Synchro Box Step-ups
Partners run together for the 100 meter run. Each partner holds one light dumbbell for the 100 meter carry. When both partners return, one holds a front plank while the other completes burpees lateral over them. Then the next partner goes. Teams will finish out the round with 10 alternating synchro box step-ups, synchronizing at the top of each rep. 5 reps each leg using no weight.
MOBILITY
Pigeon Pose on Box: 1 Minute Each Side
Dumbbell Ankle Stretch on Box: 45 Seconds Each Side
Wrist Stretch on Box: 30 Seconds Each Side
Skill/Strength
Warm-up (No Measure)
BEAR CRAWL
Moving Plank
Movement Prep
25 Seconds “All Fours” Plank Hold
50’ Bear Crawl
DUMBBELL BOX STEP-UPS
Feet
Holding the Bell
Movement Prep
10 Box Step-ups (No Weight)
10 Dumbbell Box Step-ups (Lighter Weight)
FORWARD LUNGE
Movement Prep
10 Lunges (5 e/s)
REHEARSAL
1 Round
10 Forward Lunges
50′ Bear Crawl
10 Dumbbell Box Step-Ups
Build to Workout Weight
1 Round
10 Forward Lunges
50′ Bear Crawl
10 Dumbbell Box Step-Ups
Metcon
Metcon (Time)
For Time:
50 Forward Lunges (R/L=2)
150′ Bear Crawl
30 Dumbbell Box Step-Ups
40 Forward Lunges
100′ Bear Crawl
20 Dumbbell Box Step-Ups
30 Forward Lunges
50′ Bear Crawl
10 Dumbbell Box Step-Ups
Box: (24″/20″)
Dumbbell: (Single 50/35)
Scales:
Reduce height of box and weight of dumbbell
Mobility
Warm-up (No Measure)
Roll out the glutes, hamstrings, lower back, and upper back