Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Run Warmup
200 Meter Easy Run
30 Seconds
Straight Leg Inchworm to Push-up
Air Squats
Push-up to Down Dog
Air Squats
Front Plank to Push-up Planks
Air Squats
Modified Barbell Warmup
5 Romanian Deadlift
5 Hang Muscle Cleans
5 Front Rack Elbow Rotations (Each)
5 Front Squats
5 Strict Press and Reach
5 Push Press
Skill/Strength
Warm-up (No Measure)
DEADLIFT
Pausing Deadlift
Movement Prep
5 Pausing Deadlifts
5 Deadlifts
FRONT SQUAT
Pausing Front Squat
Movement Prep
5 Pausing Front Squat
5 Front Squats
PUSH JERK
Pausing Push Jerk
Movement Prep
5 Pausing Push Jerks
5 Push Jerks
Metcon
Metcon (Time)
Teams of 3:
4 Rounds For Time (30 Minute Time Cap):
800 Meter Wreck Bag Run (50/35)
60-50-40-30:
Deadlifts
Front Squats
Push Jerks
Barbell Weights:
Males: 115-135 -155-175
Females: 85-95-105-115
Scale wreck bag and barbell load as needed
Mobility
Warm-up (No Measure)
Spend some time foam rolling hamstrings, quads, lats, and back