Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
Easy Row
Single Leg Glute Bridges (30 Seconds Each)
45 Seconds
Moderate Row
Glute Bridges
30 Seconds
Faster Row
Air Squats
15 Seconds
Sprint Row
Squat Jumps
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press and Reach
5 Romanian Deadlifts
5 Bent Over Rows
5 Front Squats
Skill/Strength
Warm-up (No Measure)
ROPE CLIMBS
Push the Feet Away
Movement Prep
On a Box:
5 Press to Stand
5 Press to Stand & Reach
On a Rope:
3 Lock & Stands
1 Rope Climb
HANG POWER CLEANS
Receiving Position
Movement Prep
3 High Hang Power Clean + Front Squat
3 Hang Power Clean + Front Squat
.
5 Hang Power Cleans
PRACTICE ROUNDS
1 Round
1 Rope Climbs
3 Hang Power Cleans (Lighter Weight)
5 Calorie Assault Bike
Build to Heavier Barbell Weight
1 Round
3 Hang Power Cleans
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 6:
2 Rope Climbs
6 Hang Power Cleans (165/115)
12/9 Calorie Row
Rest 6 Minutes
AMRAP 6:
2 Rope Climbs
6 Hang Power Cleans (135/95)
12/9 Calorie Row
L1: 135/95, 115/75
L2: 95/65, 75/55
L3: 65/45, 45/35
Metcon (AMRAP – Rounds and Reps)
Mobility
Warm-up (No Measure)
Rack barbell and roll out traps (1 minute e/s)
Forearm and wrist stretches (1-2 minutes)