07/09/2019 CF


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 8

Minute 1: Easy Run (Shuttle Runs or Around Rig Inside)

Minute 2: Stretch

Stretches

Round 1: Active Samson + Air Squat at Top

Round 2: Push-up to Down Dog

Round 3: 30 Second Front Plank + 30 Second Mountain Climbers

Round 4: 30 Second Side Plank (Each Side)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY

Banded Hamstring Distraction: 1 Minute Each Side

Skill/Strength

Warm-up (No Measure)

RUNNING

Lean & Pull

Movement Prep

30 Seconds Banded Run

100 Meter Run

DEADLIFTS

Keeping Tension & The Bar Close

Movement Prep

30 Seconds Banded Deadlifts

10 Empty Barbell Deadlifts

Weightlifting

Deadlift (1×3)

Heavy set of 3

Metcon

Metcon (Time)

21-15-9:

Deadlifts (225/155)

400 Meter Run

L1: 185/125

L2: 155/105

L3: 115/85

Mobility

Warm-up (No Measure)

Banded Hamstring Stretches (1 minute e/s)

Foam Roll calves (1 minute e/s)

Lax ball to glutes (1 minute e/s)

Categories: WOD

Leave a Reply

Your email address will not be published. Required fields are marked *


Previous Post:

«

Next Post:

»