Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
45 Seconds
Easy Shuttle Runs
Slow Air Squats
Moderate Shuttle Runs
Push-up to Down Dog
Faster Shuttle Runs
1 Inchworm to Push-up + 3 Jumping Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Front Rack Stretch: 60 Seconds
Wrist Stretch: 60 Seconds
Skill/Strength
Warm-up (No Measure)
CHEST TO BAR PULL-UPS
Kick-Pop-Pull
Elbows Back
Movement Prep
10 Scap Pull-ups
5 Kip Swings (Hard Kick)
5 Kip Swings (Kick-Pop)
3 Pull-ups (Kick-Pop-Pull)
3 Chest to Bar Pull-ups (Adding Elbows Back)
THRUSTERS
Push-Pop-Press
Elbows Forward
Movement Prep
5 Front Squats
5 Push Press
5 Thrusters
PRACTICE ROUND
1 Round
5 Thrusters (95/65)
100 Meter Run
5 Chest to Bar Pull-ups
Weightlifting
Thruster
Build to a Heavy 3
Metcon
Metcon (Time)
For Time:
25 Thrusters (95/65)
400 Meter Run
25 Chest to Bar Pull-ups
400 Meter Run
25 Thrusters (95/65)
L1: 85/55
L2: 75/45
L3: 65/35
Scale C2B:
Reduce Reps
Chin Over Bar Pull-ups
Strict Pull-ups (15 Reps)
Ring Rows
Banded Pull-ups
Jumping Pull-ups
Mobility
Warm-up (No Measure)
Lax ball to front and back of shoulders (1 minute)
Airplane Crash Victim Stretch (1 minute alternating e/s)
Foam Roll Calves