Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
Active Spidermans
Glute Bridges
40 Seconds
Active Dive-bombers
Single Leg Glute Bridges (20 Seconds Each Side)
30 Seconds
Push-up to Down Dog
Slow Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Table Top Stretch: 1 Minute
Cossack Squats: 1 Minute
Skill/Strength
Warm-up (No Measure)
RING DIPS
Knees Up, Press Up
Movement Prep
10 Second Top Position Hold
10 Second Bottom Position Hold
5 Negative Ring Dips
3 Ring Dips
SQUAT CLEANS
Get Tall, Get Small
Movement Prep
5 Hang Muscle Cleans
.
3 Hang Power Cleans
3 Hang Squat Cleans
.
5 Squat Cleans
TRANSITION + PRACTICE ROUND
2 Rounds
3 Squat Cleans
3 Ring Dips
Weightlifting
Squat Clean (1×1)
Heavy single
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
L1: 115/85
L2: 95/65
L3: 65/45
Ring Dip Scales:
Reduce Reps
Strict Ring Dips
Stationary Dips (Banded or Negatives)
Ring Dips (Banded or Negatives)
Ring Push-ups
Push-ups
Mobility
Warm-up (No Measure)
Spend time with a LAX ball rolling out pecs, lats, scaps, traps