Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Row
Squat to Medicine Ball
Moderate Row
Ground to Overhead with Medicine Ball
Faster Row
Squats with Medicine Ball
20 Seconds
Dumbbell Romanian Deadlifts (Each Side)
Hollow Hold
Dumbbell Strict Press & Reach (Each Side)
Arch Hold
Dumbbell High Plank Rows (Each Side)
*Performed with Lighter Dumbbell
Dumbbell Ankle Stretch: 45 Seconds Each Side
Child’s Pose on Medicine Ball: 1 Minute
Skill/Strength
Warm-up (No Measure)
Row
Movement Prep
10 Seconds Easy
10 Seconds Moderate
10 Seconds Hard
WALLBALLS
Fingertips Up
Movement Prep
5 Front Squats
5 Push Press
5 Thrusters
5 Wallballs
TOES TO BAR
Shoulders Down
Movement Prep
10 Scap Pull-ups (Pulling Shoulders Down)
5 Kip Swings
3 Strict Toes to Bar
1-3 Knees to Chest
3 Toes to Bar
DUMBBELL SNATCH
Thumbs Back
Movement Prep
Each Side With Lighter Weight:
5 Strict Presses (Each Side, Thumb Back)
5 Deadlifts
5 Jump Shrugs
_
10 Alternating Dumbbell Snatches
_
Build to Workout Weight
_
6 Alternating Dumbbell Snatches
PRACTICE ROUND
1 Round
6 Calorie Row
5 Wallballs
4 Dumbbell Snatches
3 Toes to Bar
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
12/9 Calorie Row
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar
L1: 14/10, 40/25
L2: 10/8, 35/20
L3: 8/6, 25/15
Scale T2B:
Reduce Reps
Toes to Space
Knees to Chest
Mobility
Warm-up (No Measure)
Cool down walk
Couch Stretch (1 minute)
Upward/Downward Dog (1 minute)