07/10/2019 CF


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

With a Partner

Partner 1:

3 Minute Row (1 Minute Easy, 1 Minute Moderate, 1 Minute Faster)

Partner 2:

6 x 30 Seconds of each movement below

Switch stations after the 3 minutes.

Movements:

Glute Bridges

Right Leg Glute Bridge

Left Leg Glute Bridge

Alternating Front Plank Leg Raises

Pausing Air Squats

Air Squats

Dumbbell Warmup

With Light Set of Dumbbells:

5 Romanian Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press & Reach

5 Reverse Lunges (Each Leg)

MOBILITY

Dumbbell Ankle Stretch: 1 Minute Each Side

Dumbbell Goblet Squat Hold: 1 Minute

Skill/Strength

Warm-up (No Measure)

Row

Movement Prep

30 Second Ramp Up:

10 Seconds Easy

10 Seconds Moderate

10 Seconds Fast

BOX JUMP OVERS

Hips vs. Legs

Movement Prep

5 Tall Box Jump Overs (Lower Height)

DUMBBELL FRONT SQUATS

Cycle Time

Movement Prep

With Lighter Weight:

5 Dumbbell Front Squats (Pausing at Top)

5 Dumbbell Front Squats (No Pause)

PRACTICE ROUNDS

1 Round

5 Box Jump Overs (Lower)

5 Dumbbell Front Squats (Lighter Weight)

5 Calorie Row

Build to Workout Weight

1 Round

3 Box Jump Overs (Workout Height)

3 Dumbbell Front Squats (Workout Weight)

3 Calorie Row

Metcon

Metcon (Time)

On the 4:00 x 5 Rounds:

9 Box Jump Overs (30″/24″)

15 Dumbbell Front Squats (50’s/35’s)

15/12 Calorie Row

L1: 40/25

L2: 35/20

L3: 25/15

Scale height of box then to Step-Overs

Mobility

Warm-up (No Measure)

100m Cool down walk

Couch Stretch (1 minute)

Wall Calf Stretch (30 seconds e/s)

Categories: WOD

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