Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
45 Seconds
Easy Row
Active Spidermans to Push-up
30 Seconds
Moderate Row
Mountain Climbers
20 Seconds
Faster Row
Steady Burpees
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Wrist Stretch: 1 Minute
Front Rack Stretch: 1 Minute
Skill/Strength
Warm-up (No Measure)
BURPEES OVER ROWER
Kick Back
Movement Prep
5 Lateral Burpees Over Rower
ROW
Turn Up the Volume
Movement Prep
30 Seconds Moderate Row (Listening For Volume)
HANG POWER CLEAN
Turn Up the Volume
Movement Prep
15 Second Receiving Position Hold
3 High Hang Power Cleans
3 Hang Power Cleans
.
Build to Workout Weights
PRACTICE ROUND
1 Round
5 Hang Power Cleans (Opening Weight)
5 Burpees Over Rower
5 Calorie Row
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 4:
27 Hang Power Cleans (95/65)
27 Burpees Over Rower
27/21 Calorie Row
Rest 4 Minutes
21 Hang Power Cleans (115/85)
21 Burpees Over Rower
21/15 Calorie Row
Rest 4 Minutes
15 Hang Power Cleans (135/95)
15 Burpees Over Rower
15/12 Calorie Row
L1: 85/55, 105/75, 125/85
L2: 75/45, 95/65, 115/75
L3: 65/35, 85/45, 95/55
Mobility
Warm-up (No Measure)
100m Cool down walk
Roll out traps using LAX ball
Long Lunge Sequence