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)