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)