07/30/2019 CF

Crusher CrossFit – Waconia – CrossFit


Warm-up (No Measure)

30 Seconds

Inchworm to Push-up

Glute Bridges

Up Dog

Push-up Shoulder Taps

Right Leg Glute Bridges

Down Dog

Push-up Plank to Front Plank

Left Leg Glute Bridges

Active Dive-bombers

Barbell Warmup

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Front Rack Stretch: 1 Minute

Child’s Pose: 1 Minute

Wrist Stretch: 1 Minute



Warm-up (No Measure)


Close the Gap

Movement Prep

10 Scap Pull-ups

10 Kip Swings

1-3 Strict Toes to Bar

3 Knees to Chest

3 Toes to Bar


Close the Gap

Press Through the Floor

Movement Prep

3 Hang Clean Transitions

3 Hang Clean Pulls

3 Hang Power Cleans


3 Clean Pulls

3 Power Cleans


1 Hang Clean Pull

1 Hang Power Clean

1 Clean Pull

1 Power Clean

Power Clean Complex

1 Hang Clean Pull

1 Hang Power Clean

1 Clean Pull

1 Power Clean


Metcon (Time)

For Time:

50 Power Cleans (155/105)

On the Minute: 5 Toes to Bar

L1: 135/95

L2: 95/65

L3: 65/45

Scale T2B:

Reduce Reps

Feet As High As Possible

Knees to Chest

Knees to Waist


Warm-up (No Measure)

Use barbell to roll out quads, calves, and forearms (1-2 minutes)

Under the body shoulder stretch (1 minute)

Categories: WOD

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