06/22/2019 CF

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!

Categories: WOD

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