Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Right Leg Lateral Box Step-ups
Inchworm to Push-up
Left Leg Lateral Box Step-ups
Inchworm to Push-up
Box Jump + Step Down
Inchworm to Push-up
Modified Barbell Warmup
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
MOBILITY
PVC Pass Throughs: 1 Minute
Pigeon Pose on Box: 1 Minute Each Side
Skill/Strength
Warm-up (No Measure)
BOX JUMP OVERS
Footwork
Movement Prep
5 Box Jumps (Lower Height)
5 Box Jump Overs (Workout Height)
POWER SNATCH
Burgener Warmup with PVC:
Down and Up
Elbows High and Outside
Muscle Snatch
Snatch Drop
Snatch Lands
Movement Prep
3 Reps of Each Burgener Warmup Movement with PVC Pipe
3 Reps of Each Burgener Warmup Movement with Barbell
3 Reps From Each Position (Pockets, Above the Knee, Mid-Shin)
3-Positions
PRACTICE ROUND
1 Round
4 Power Snatches
4 Box Jump Overs
Weightlifting
3 Position Snatch
1 high hang
1 mid thigh
1 from floor
Metcon
Metcon (Time)
5 Rounds:
10 Power Snatches (95/65)
10 Box Jump Overs (24/20)
L1: 85/55
L2: 65/45
L3: 45/35
Scale height of box
Mobility
Warm-up (No Measure)
Use barbell to roll out quads, calves, and forearms (1-2 minutes)
Under the body shoulder stretch (1 minute)