Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Active Samson
Kettlebell Deadlifts
Push-up to Down Dog
Russian Kettlebell Swings
Inchworm to Push-ups
Kettlebell Goblet Squats
*Performed with lighter kettlebell
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Reverse Lunges (Each Side)
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Rack Reverse Lunges (Each Side)
MOBILITY
Pigeon Pose with Kettlebell Lat Reach: 1 Minute Each Side
Skill/Strength
Warm-up (No Measure)
KETTLEBELL REVERSE LUNGES
Vertical Shin
Movement Prep
10 Reverse Lunges (No Weight)
6 Reverse Lunges (Light Kettlebell)
KETTLEBELL SWINGS
Torso
Movement Prep
5 Russian Swings (Upright Torso)
5 Russian Swings (More Horizontal Torso)
5 Full Swings (Upright Torso)
5 Full Swings (More Horizontal Torso)
PUSH JERKS
Vertical Torso
Movement Prep
10 Second Dip Hold
5 Slow Dips
5 Push Press
5 Push Jerks
PUSH JERK
PRACTICE ROUND
1 Round
5 Kettlebell Swings
4 Kettlebell Reverse Lunges
3 Push Jerks
Weightlifting
Push Jerk (1×3)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
21 Kettlebell Swings (53/35)
14 Kettlebell Reverse Lunges
7 Push Jerks (165/115)
L1: 35/26, 135/95
L2: 26/18, 115/75
L3: 18/10, 95/65/45
Mobility
Warm-up (No Measure)
Use barbell to roll out quads, calves, and forearms (1-2 minutes)
Under the body shoulder stretch (1 minute)