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)