Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Active Samson
Child’s Pose
Banded Pass Throughs
Alternating Single Leg Touches
Child’s Pose with Left Reach
Banded Pull Aparts
Inchworm to Push-ups
Child’s Pose with Right Reach
Banded Deadlifts
*Ideally completed with thinnest available band
Single Arm Dumbbell Warmup
Complete with 1 Light Dumbbell:
5 Deadlifts (Each Side)
5 Bent Over Rows (Each Side)
5 Hang Power Cleans (Each Side)
5 Strict Press & Reach (Each Side)
5 Goblet Squats
Skill/Strength
Warm-up (No Measure)
CHEST TO BAR PULL-UPS
Elbows
Movement Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups
3 Chest to Bar Pull-ups
DUMBBELL SNATCHES
Finish Position
Pull Under to Finish Position
Movement Prep
With a Lighter Dumbbell:
3 Strict Presses + Quarter Squat (Each Arm)
3 Push Presses + Quarter Squat (Each Arm)
3 Push Jerks (Each Arm)
.
Right Arm, Then Left
3 Deadlifts
3 High Pulls
3 Power Snatches
PRACTICE ROUNDS
1 Round
100 Meter Run
5 Pull-ups
5 Dumbbell Snatches (Each Arm)
Build to Workout Weight
1 Round
100 Meter Run
5 Chest to Bar Pull-ups
3 Dumbbell Snatches (Each Arm)
Metcon
Metcon (Time)
4 Rounds:
200 Meter Run
10 Chest to Bar Pull-ups
200 Meter Run
10 Dumbbell Snatches (70/50)
L1: 50/35
L2: 40/25
L3: 35/20
C2B Scales:
Reduce Reps
Pull-ups
Banded Pull-ups
Ring Rows
Jumping Pull-ups
Mobility
Warm-up (No Measure)
100m cool down walk
Under the body shoulder stretch (1 minute)
Forearm and wrist stretches (1 minute)