08/05/2019 CF

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)

Categories: WOD

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