Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
60 Seconds
Easy Row
PVC Straight Leg Swings (30 Each Side)
45 Seconds
Moderate Row
PVC Pass Throughs
30 Seconds
Fast Row
PVC V-Ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Press & Reach
5 Romanian Deadlifts
5 Front Squats
Skill/Strength
Warm-up (No Measure)
CHEST TO BAR
Push Away
Movement Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups
3 Chest to Bar Pull-ups
TOES TO BAR
Push Away
Movement Prep
5 Knees to Waist
5 Knees to Chest
5 Toes to Bar
DEADLIFTS
Head-Butt / Butt-Head
Movement Prep
5 Empty Bar Deadlifts
Build to Light Weight
5 Pausing Deadlifts (1 Inch off the Ground for 3 Seconds)
PRACTICE ROUND
1 Round
1 Chest to Bar Pull-ups
2 Toes to Bar
3 Deadlifts (Lighter Weight)
4 Calorie Row
Build to Workout Weight
1 Round
1 Chest to Bar Pull-ups
2 Toes to Bar
3 Deadlifts
Metcon
Metcon (Time)
Every 4 Minutes x 5 Rounds:
3 Chest to Bar Pull-ups
6 Toes to Bar
9 Deadlifts (225/155)
12/9 Calorie Row
L1: 195/135
L2: 165/115
L3: 135/85
Scale C2B:
Reduce Reps
Banded Chest to Bars or Pull-ups
Jumping Chest to Bars or Pull-ups
Ring Rows
Scale T2B:
Reduce Reps
Feet as High as Possible
Knees to Chest
Knees to Waist
Mobility
Warm-up (No Measure)
Swimmer Stretch (1 minute)
Upward Dog (1 minute)
Banded Hamstring stretches (1 minute e/s)