Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Single Unders
Push-up to Down Dog
Slow Air Squats
Single Unders
Shoulder Taps Click Here
Arms Overhead Air Squats
Single Unders
Active Dive-bombers Click Here
Jumping Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press and Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Barbell Ankle Stretch: 1 Minute
Barbell Front Squat Hold: 1 Minute
Skill/Strength
Warm-up (No Measure)
DOUBLE UNDERS
Rope Path
Movement Prep
20 Seconds Single Under Practice
20 Seconds Double Under Practice
CHEST TO BAR PULL-UPS
Body Path
Movement Prep
10 Scap Pull-ups
10 Kips Swings
1-3 Strict Pull-ups
3 Pull-ups
3 Chest to Bar Pull-ups
THRUSTERS
Bar Path
Movement Prep
5 Front Squats
5 Strict Press
5 Push Press
5 Thrusters
PRACTICE ROUND
1 Round
5 Thrusters
10 Double Under
5 Chest to Bar Pull-ups
Weightlifting
Thruster (1×3)
Build to a heavy set of 3
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14:
15 Thrusters (95/65)
30 Double Unders
15 Chest to Bar Pull-ups
30 Double Unders
L1: 85/55
L2: 75/45
L3: 45/35
Scale DU:
Reduce Reps
45 Seconds of Practice
45 Single Unders
Scale C2B:
Pull-ups
Jumping Pull-ups
Banded Pull-ups
Ring Rows
Mobility
Warm-up (No Measure)
Use barbell to roll out quads, calves, and forearms (1-2 minutes)
Under the body shoulder stretch (1 minute)