07/08/2019 CF


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)

Categories: WOD

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