Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Active Spidermans
Push-up to Down Dog
Front Plank
Active Spidermans
Push-up to Down Dog
Right Side Plank
Active Spidermans
Push-up to Down Dog
Left Side Plank
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Wrist Stretch
Front Rack Stretch
Skill/Strength
Warm-up (No Measure)
POWER CLEAN
Piece By Piece
Jump Shrug
Jump Shrug + High Pull
Muscle Clean
Tall Cleans (2-4-6-Full)
Movement Prep
4 Jump Shrugs
4 Jump Shrug + High Pulls
4 Muscle Cleans
4 Tall Cleans
4 Power Cleans
Rehearsal Round
2 Power Cleans
100 Meter Run
2 Power Cleans
Weightlifting
1 Hang Power Clean + 1 Power Clean
Complete this complex without setting the bar down.
15 Minutes to Build to a Heavy Complex
Looking to complete about 7-10 total sets today
As you get heavier in weight, make smaller jumps
Metcon
Metcon (Time)
For Time:
15 Power Cleans (155/105)
600 Meter Run
10 Power Cleans (155/105)
400 Meter Run
5 Power Cleans (155/105)
200 Meter Run
L1:135/95
L2:95/65
L3:65/45
Mobility
Warm-up (No Measure)
Lie with legs up on the wall
Lacrosse ball to traps and low back
KB Calf Smash