Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Plate Hops
Active Samson
Glute Bridges
Plate Ground to Overhead
Active Spidermans
Right Leg Glute Bride
Plate Counterbalance Squats (Video)
Push-up to Down Dog
Left Left Glute Bridge
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Groin Stretch with Child’s Pose: 1 Minute
Plate Ankle Stretch: 30 Seconds Each Side
Skill/Strength
Warm-up (No Measure)
PULL-UPS
Jumping Up to the Bar
Movement Prep
15 Second Dead Hang
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
3 Kipping Pull-ups
THRUSTERS
Grip & Elbow Difference
Starting Each Rep
Movement Prep
Establish Grip & Elbow Position
5 Push Press
5 Front Squats
5 Thrusters
FRONT SQUATS
Grip & Elbow Difference
Starting Each Rep
Movement Prep
Establish Grip & Elbow Position
3 Pausing Front Squats
3 Front Squats
PRACTICE ROUND
1 Round
100 Meter Run
5 Thrusters
3 Pull-ups
Weightlifting
Front Squat Complex (1×2)
Building to a heavy complex front the rack
Pause for 2 seconds in the bottom on the first rep
Metcon
Metcon (Time)
For Time:
1,000 Meter Run
50 Thrusters (45/35)
30 Pull-ups
L1: 35/25
L2/L3: 25/15
Scales for Pull-ups:
Reduce Reps
Banded Pull-ups
Jumping Pull-ups
Ring Rows
Mobility
Warm-up (No Measure)
Couch Stretch (1 minute e/s)
Roll out front and back of shoulders and calves with LAX ball