Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Karaoke Around Room (15 Seconds Each Way)
Spidermans Pushbacks
Side Shuffle Around Room (15 Seconds Each Way)
Active Dive-bombers
Skip For Height Around Room
Glute Bridges
Skip For Distance Around Room
Jumping Air Squats
Modified Barbell Warmup
5 Romanian Deadlifts
5 Hang Power Cleans
5 Front Rack Elbow Rotations (Each Side)
5 Front Squats
5 Strict Press & Reach
5 Back Squats
MOBILITY
Wrist Stretch: 40 Seconds
Chest Stretch: 40 Seconds
Squat Hold 40 Seconds
Skill/Strength
Warm-up (No Measure)
BACK SQUAT
Create the Shelf
Movement Prep
Establish Tight Back Rack Position
3 Pausing Back Squats
3 Back Squats
HANG POWER CLEAN
Create the Shelf
Movement Prep
Establish Front Rack Position
3 High Hang Power Cleans
3 Hang Power Cleans
BENCH PRESS
Create the Shelf
Movement Prep
Establish Bench Position
3 Pausing Bench Press (1 Second on Chest)
3 Bench Press
Metcon
Metcon (Time)
Teams of 3
2 Rounds (30 Minute Cap):
75 Back Squats (155/105)
400 Meter Team Wreck Bag Run (70/50)
75 Bench Press (135/95)
400 Meter Team Wreck Bag Run (70/50)
75 Hang Power Cleans (115/85)
400 Meter Team Wreck Bag Run (70/50)
Scale Wreck bag weight
Backsquats/Bench Press/HPC:
L1: 135/95, 115/75, 95/65
L2: 115/75, 95/65, 75/55
L3: 95/65, 75/45, 45/35
Mobility
Warm-up (No Measure)
Lax ball to pecs, lats, traps (1-2 minutes e/s)
Lay back on Medball with arms outstretched (1 minute)