Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Single Unders
PVC Pass Throughs
Quick Single Unders
PVC Overhead Squats
High Single Unders
PVC Power Snatch + Overhead Squats
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Romanian Deadlifts
MOBILITY
Barbell Ankle Stretch: 90 Seconds
Skill/Strength
Warm-up (No Measure)
DOUBLE UNDERS
Knees Forward, Knees Back
Movement Prep
20 Seconds Jumps (No Rope)
20 Seconds Easy Single Unders
20 Seconds Double Under Practice
HANG SQUAT SNATCH
Scoop, Don’t Swing
Movement Prep
10 “Scoop” Jumps
10 PVC “Scoops” (Knee to Hip)
5 PVC Hang Squat Snatches
5 Barbell Hang Power Snatches
5 Barbell Hang Squat Snatches
Movement Substitutions
Hang Power Snatches
Hang Power Snatch + Overhead Squat
PRACTICE ROUND
1 Round
3 Hang Squat Snatches
10 Double Unders
3 Hang Squat Snatches
Weightlifting
Hang Squat Snatch
Heavy Single
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double Unders
L1: 65/45
L2: 55/35
L3: 45/25
Scale DU:
Reduce Reps
45 Seconds of Double Under Practice
45 Single Unders
Mobility
Warm-up (No Measure)
Couch Stretch (1 minute e/s)
KB Calf Smash (1 minute e/s)
Wall Shoulder Stretch