Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
Easy Row
3 Air Squats + 1 Straight Leg Inchworm to Push-up
45 Seconds
Moderate Row
Active Spidermans
30 Seconds
Faster Row
Push-up to Down Dog
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Front Rack Stretch: 1 Minute
Pigeon Pose + Wrist Stretch: 1 Minute Each Side
Skill/Strength
Warm-up (No Measure)
AIR SQUATS
Glutes & Quads
Movement Prep
5 Pausing Air Squats (Pausing at the Top)
5 Air Squats
PUSH-UPS
Glutes & Quads
Movement Prep
20 Second Push-up Plank Hold
6 Push-ups
ROW
Fast Start
Movement Prep
30 Seconds Moderate Row
POWER CLEANS
Slow Start
Movement Prep
5 Pausing Power Cleans (Pause for 2 Seconds at the Knee)
5 Power Cleans
Build to Lighter Weight
PRACTICE ROUNDS
1 Round
100 Meter Row
Into…
2 Rounds:
3 Power Cleans (Lighter Weight)
6 Push-ups
9 Air Squats
Build to Workout Weight
1 Round
3 Power Cleans
6 Push-ups
9 Air Squats
Metcon
Metcon (Time)
For Time:
2,000 Meter Row
Directly Into…
10 Rounds of “Heavy Chief”
1 Round of “Heavy Chief”:
3 Power Cleans (155/105)
6 Push-ups
9 Air Squats
L1: 135/85
L2: 95/65
L3: 65/45
Mobility
Warm-up (No Measure)
Wall Shoulder Stretch (1 minute)
Lie on back with legs up on wall (1-2 minutes)
Pigeon Pose (30 seconds e/s)