07/13/2019 CF


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)

Categories: WOD

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