06/15/2019 CF

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

30 Seconds Each:

Jumping Jacks

Active Samson

Push-up to Down Dog

Arms Overhead Air Squats

2 Rounds:

30 Seconds Each

PVC Pass Throughs

PVC Overhead Squats

PVC V-Ups

Barbell Warmup

5 Elbow Rotations

5 Strict Press & Reach

5 Pausing Front Squats

5 Push Press & Reach

Skill/Strength

Warm-up (No Measure)

TOES TO BAR

Tension

Movement Prep

PVC Drill

10 Scap Pull-ups

5 Kip Swings

3 Knees to Chest

3 Toes to Bar

BOX JUMP OVERS

Explode

Movement Prep

5 Step-ups Each Side

4 Box Jump Overs (Shorter Box)

3 Box Jump Overs (Workout Box)

THRUSTERS

Tension

Movement Prep

3 Front Squats

3 Push Presses

_

3 Pausing Thrusters

3 Thrusters

_

Build to Workout Weights

PRACTICE ROUND

1 Round

100m Run

3 Toes to Bar

3 Box Jump Overs

3 Thrusters (Opening Weight)

Each partner. Roll through waterfall style.

Metcon

Metcon (Time)

For Time (Teams of 3 | 25 Minute Cap):

12×200 Meter Runs (Each person runs 4-Relay Style)

Directly Into…

50 Toes to Bar

50 Box Jump Overs (24″/20″)

50 Thrusters (95/65)

50 Toes to Bar

50 Box Jump Overs (24″/20″)

50 Thrusters (115/80)

50 Toes to Bar

50 Box Jump Overs (24″/20″)

50 Thrusters (135/95)

L1: 85/55, 105/70, 125/85

L2: 75/45, 95/65, 115/75

L3: 65/35, 85/55, 105/65

Scale T2B:

Reduce Reps

Toes to Space

Knees to Chest

Mobility

Warm-up (No Measure)

KB Calf Smash (1 minute e/s)

KB Hip Floss (1 minute e/s)

Pigeon Pose (30 sec e/s)

Categories: WOD

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