Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
1 Minute Bike (Increasing Pace Each Round)
1 Minute PVC Movement + Stretch
1st Round: 30 Seconds Pass Throughs + 30 Seconds Active Dive-bombers Video
2nd Round: 30 Seconds Lat Stretch + 30 Seconds Slow Air Squats
3rd Round: 30 Seconds More Narrow Pass Throughs + 30 Seconds PVC Overhead Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Skill/Strength
Warm-up (No Measure)
TOES TO BAR
Meaty Grip
Head Back, Head Through
Movement Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Toes to Bar
3 Knees to Chest
3 Toes to Bar
POWER SNATCHES
Meaty Grip
Movement Prep
3 Snatch Grip Deadlifts
3 Snatch High Pulls
3 Hang Power Snatches
3 Power Snatches
THRUSTERS
Head Back, Head Through
Movement Prep
4 Strict Presses
4 Push Presses
4 Front Squats
4 Thrusters
Build to Workout Weight
PRACTICE ROUND
1 Round
5 Toes to Bar
5 Power Snatches
5 Thrusters
5 Calorie Bike
Metcon
Metcon (4 Rounds for reps)
4 Rounds:
1 Minute Toes to Bar
1 Minute Power Snatches (75/55)
1 Minute Thrusters (75/55)
1 Minute Calorie Bike
Rest 2 Minutes Between Rounds
L1: 65/45
L2: 55/35
L3: 45/25/15
Scale T2B:
Feet as High as Possible
Knees to Chest
Knees Up
Mobility
Warm-up (No Measure)
Lying body twists (1 minute)
Lay back on Medball to stretch back and chest (1 minute)
Samson Stretch (30 seconds e/s)