Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Lateral Hops Over Bar
Active Samson
Wrist Stretch
Forward Hops Over Bar
Reverse Lunges
Front Rack Stretch
3 Push-ups + 10 Mountain Climbers
Jumping Lunges
Child’s Pose
Barbell Warmup
5 Romanian Deadlifts
5 Strict Press & Reach
5 Hang Muscle Cleans
5 Push Press & Reach
5 Muscle Cleans
5 Push Jerks
Skill/Strength
Warm-up (No Measure)
WRECK BAG RUN
Breathe
Movement Prep
Brief at Start of Practice Round
BOX JUMP OVERS & ROPE CLIMBS
Knees High
Box Jump Over Movement Prep
3 Box Jump Overs (Lower Box)
3 Box Jump Overs (Workout Box)
Rope Climb Movement Prep
5 Hanging Knees to Elbows
3 Jump + Foot Locks
1 Rope Climb
CLEAN AND JERKS
Jump-Jump
Movement Prep
5 Power Cleans
4 Push Jerks
3 Clean and Jerks
Build to Workout Weight
PRACTICE ROUND
1 Round
200 Meter Wreck Bag Run
9 Box Jump Overs
6 Clean and Jerks
3 Rope Climbs
Split Work Evenly. 3 Box Jump Overs, 2 Clean and Jerks, 1 Rope Climb Each.
Metcon
Metcon (Time)
Teams of 3 (For Time | 30 Minute Cap)
800 Meter Wreck Bag Run (70/50)
75 Box Jump Overs (24/20)
50 Clean and Jerks (135/95)
15 Rope Climbs
50 Clean and Jerks (135/95)
75 Box Jump Overs (24/20)
800 Meter Wreck Bag Run (70/50)
L1: 115/75
L2: 95/65
L3: 65/45
Scales:
-Reduce Wreck Bag weight, use MB
-Box Step Overs
-Reduce Reps of RC
1/2 Rope Climbs (2:1)
Seated Rope Pulls (2:1)
Pull-ups (5:1)
Mobility
Warm-up (No Measure)
Foam Roll areas as needed!