Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Run Warmup
200 Meter Run
30 Seconds
Inchworms
Hollow Hold
Push-up Shoulder Taps
Glute Bridges
Down Dog
Left Leg Glute Bridges
Push-up to Down Dog
Right Leg Glute Bridges
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Child’s Pose: 30 Seconds
Front Rack Stretch: 30 Seconds
Skill/Strength
Warm-up (No Measure)
DEADLIFTS
Upper Body
Movement Prep
Establish Upper Body Position
10 Deadlifts
HANG POWER CLEANS
Upper Body
Movement Prep
Establish Upper Body Position
3 High Hang Power Cleans
3 Hang Power Cleans
PUSH JERKS
Upper Body
Movement Prep
Establish Upper Body Position
3 Push Press
3 Push Jerks
PRACTICE ROUNDS
1 Round
100 Meter Run
5 Deadlifts
4 Hang Power Cleans
3 Push Jerks
Build to Workout Weight
1 Round
4 Deadlifts
3 Hang Power Cleans
2 Push Jerks
Metcon
Metcon (Time)
5 Rounds:
200 Meter Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 135/95
L1: 115/75
L2: 95/65
L3: 65/45
Mobility
Warm-up (No Measure)
Lay on back with legs up on wall (1-2 minutes)
Lax ball to front and back of shoulders (1-2 minutes)