Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
100 Meter Run
20 Seconds
Push-up to Down Dog
Active Spidermans
Air Squats
100 Meter Run
20 Seconds
Good Mornings
Back Squats
Elbow Rotations
100 Meter Run
20 Seconds
Romanian Deadlifts
Hang Muscle Cleans
Strict Press
100 Meter Run
20 Seconds
Snatch Grip RDL’s
Hang High Pulls
Hang Muscle Snatches
Skill/Strength
Warm-up (No Measure)
BARBELL MOVEMENTS
Knuckles Down
Thruster Movement Prep
5 Front Squats
5 Push Press
5 Thrusters
Snatch Movement Prep
5 Snatch High Pulls
5 Power Snatches
Clean and Jerk Movement Prep
5 Clean High Pulls
5 Push Jerks
5 Clean and Jerks
REHEARSAL
1 Round
100 Meter Run
3 Clean and Jerks
Metcon
Metcon (AMRAP – Reps)
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)
*Score is total barbell reps completed
Mobility
Warm-up (No Measure)
Pigeon Pose (1 minute e/s)
KB calf smash
KB hip floss