Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
400 m Indian Run
With an empty barbell
5 Good Mornings
5 Back squats
Elbow Rotations
5 Hang Power Cleans
5 Front Squats
5 Strict Press w/reach
5 Straight Leg Deadlifts
Wrist and forearm stretch – 60 seconds
Front Rack Stretch – 60 seconds
Toes to Bar Prep
10 Scap pull ups
10 Kipping Swings
5 Knee Raises
5 Knees to chest
5 Toes to bar/Knee raises
With an empty barbell, review hang power clean and bear complex
Build up to starting weight for bear complex
Rehearsal Round
4 Hang Power Cleans
4 Toes to bar
Metcon
Gopher State Challenge 19.2 (AMRAP – Reps)
Rx
0-5:00
Establish a 1RM Bear Complex (set of 7)
5-10:00
AMRAP
3 Hang Power Cleans (135/95)
3 Toes to bar
*add 3 reps per round
10-15:00
Re-establish a 1 RM Bear Complex (set of 5)
Scaled
0-5:00
Establish a 1RM Bear Complex (set of 7)
5-10:00 (set of 7)
AMRAP
3 Hang Power Cleans (95/65)
3 Hanging Knee Raises
*add 3 reps per round
10-15:00
Re-establish a 1 RM Bear Complex (set of 5)
Metcon (Weight)
Gopher State Challenge 19.2a
This is the combined weight of the two lifts
Weightlifting
Bear Complex
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
This is for benchmarking purposes. Enter the weight from the heavy set of 7
Mobility
Warm-up (No Measure)
Repeat wrist and front rack stretches from warm up
Lacrosse Ball to traps