Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
PVC Good Mornings
PVC Back Squats
Straight Leg Inchworm to Push-up
PVC Elbow Rotations
PVC Snatch Grip Push Presses
Straight Leg Inchworm to Push-up
PVC Overhead Squats
PVC Snatch Grip RDLs
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Overhead Squats
5 Snatch Grip RDLs
MOBILITY
PVC Hinge Drill: 1 Minute
PVC Lat Stretch: 1 Minute (30 Each Hand)
PVC Pass Throughs: 1 Minute
Skill/Strength
Warm-up (No Measure)
DEADLIFT
Bar Low
Movement Prep
Establish Upper Body Position
10 Deadlifts
HANG POWER SNATCH & POWER SNATCH
Bar High
Movement Prep
5 Snatch Grip Deadlifts
5 High Hang Power Snatches
5 Hang Power Snatches
5 Power Snatches
OVERHEAD SQUATS
Bar High
Movement Prep
5 Pausing Overhead Squat
5 Overhead Squats
.
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
PRACTICE ROUND
1 Round
4 Deadlifts
3 Overhead Squats
2 Hang Power Snatches
Weightlifting
Barbell Complex
Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 115/85
L1: 95/65
L2: 85/55
L3: 65/35
Mobility
Warm-up (No Measure)
Use barbell to roll out forearms and quads
Long Lunge Sequence (1-2 minutes)
Lax ball to traps