06/21/2019 CF

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute

Rig Run

Push-up to Down Dog

PVC Pass Throughs

45 Seconds

Rig Run Drills

Inchworm to Push-up

PVC Lat Stretch

30 Seconds

Rig Run

Up Dog to Down Dog

PVC Pass Throughs (More Narrow)

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

Post Chest Stretch: 45 Seconds Each Side

Post Underarm Stretch: 45 Seconds Each Side

Skill/Strength

Warm-up (No Measure)

BOX JUMP OVERS

5 Step ups low box (Each Side)

5 Lateral Step Ups low box (each side)

5 Box Jumps workout height

5 Box Jump Overs

DB SNATCH

Lighter weight

5 Deadlifts – each arm

5 High Pulls – each arm

5 DB Snatch – each arm

5 DB Snatch @workout weight

BAR MUSCLE UP/JUMPING CHEST TO BAR

10 Scap Pull Ups

5 Kipping Swings

5 Kipping Pull Ups

5 Really High Chest to Bar

2-5 Bar Muscle Ups

WALLBALLS

5 Front Squats

5 Push Press

5 Wallballs

PRACTICE ROUND

1 Round

4 Box Jump Overs

6 Alt DB Snatch

4 Wallballs

2 Bar Muscle Ups/Jumping Chest to Bar

Metcon

Gopher State Challenge 19.4 (Time)

For time (20 minute time cap)

Rx

80 Alternating DB Snatches (50/35)

*every minute, starting on the 0:00 perform 8 box jump overs (24/20)

When you finish your DB snatches, rest the remainder of the minute, pus another minute, then

20 bar muscle ups

*every minute, starting once your minute rest is over perform 8 wall balls (20/14)

Scaled

80 Alternating DB Snatches (35/20)

*every minute, starting on the 0:00 perform 8 box jump or step overs (24/20)

When you finish your DB snatches, rest the remainder of the minute, pus another minute, then

40 jumping chest to bar pull ups

*every minute, starting once your minute rest is over perform 8 wall balls (14/10)
Your score for 19.4 is the time to complete the 80 DB snatches. Your score for 19.4a is your time to complete the entire workout.

Gopher State Challenge 19.4a (Time)

Your time to complete the entire workout

Mobility

Warm-up (No Measure)

Cool down walk

Under the body shoulder stretch (30 secs e/s)

Lax ball to traps at rig

Categories: WOD

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