Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Jog Around Rig
Active Dive-bombers Click Here
Slow Air Squats
Skip Around Rig
Active Dive-bombers Click Here
Air Squats
Bear Crawl Around Rig
Active Dive-bombers Click Here
Jumping Air Squats
Barbell Warmup
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Skill/Strength
Warm-up (No Measure)
PULL-UPS
See the Feet
Movement Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
5 Kick & Pops
3 Pull-ups
THRUSTERS
Finish Position
Movement Prep
5 Push Press
10 Second Overhead Hold
.
5 Front Squats
10 Second Front Squat Hold
.
5 Thrusters
.
Build to Workout Weight
PRACTICE ROUND
1 Round
100 Meter Run
3 Thrusters
3 Pull-ups
3 Burpees
Metcon
Metcon (Time)
For Time:
1 Mile Run
10 Rounds of “Bergeron Beep Test”
1 Round of “Bergeron Beep Test”: 7 Thrusters (75/55) 7 Pull-ups 7 Burpees
L1: 65/45
L2: 55/35
L3: 45/25/15
Scale Pull-ups:
Reduce Reps
Banded Pull-ups
Ring Rows
Jumping Pull-ups
Mobility
Warm-up (No Measure)
Under the body shoulder stretch (1 minute)
Front rack stretch (1 minute)
Pigeon Pose (1 minute e/s)