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