Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Plate Romanian Deadlifts
Plate Front Raises
Plate Deadlifts
Plate Overhead Reverse Lunges
Plate Counterbalance Squats
Plate Ground to Overhead
*Warmup completed with 15/10 plates
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Front Rack Stretch: 1 Minute
Wrist Stretch: 1 Minute
Skill/Strength
Warm-up (No Measure)
DEADLIFT
Head Positioning
Shoulder Positioning
Movement Prep
Establish Set-up Position
10 Deadlifts
PUSH PRESS
Bounce vs. Dip
Bench Press vs. Push Press
Movement Prep
10 Second Dip Hold
5 Dips
5 Strict Presses from a Dip
5 Push Presses
TRANSITION + PRACTICE ROUND
2 Rounds
3 Deadlifts
3 Push Presses
Weightlifting
Push Press (1×5)
Heavy Set of 5
Metcon
Metcon (Time)
5 Rounds:
21 Deadlifts
12 Push Presses
Barbell: (115/85)
L1: 95/65
L2: 75/55
L3: 65/45
Mobility
Warm-up (No Measure)
Banded hamstring stretches (1 minute)
Foam roll lower and upper back (1-2 minutes)
Wall shoulder stretch (1 minute)