Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Line Drills:
High Knee Karaoke
Over the Hurdles
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
50 Meters Fast Feet
Run 50 Meters (Easy)
Run 50 Meters (Moderate)
Run 50 Meters (Faster)
MOBILITY
Banded Hamstring Stretch: 45 Seconds Each Side
Banded Lat Stretch: 45 Seconds Each Side
Skill/Strength
Warm-up (No Measure)
PULL-UPS
Grips
Kips
Hips
Movement Prep
10 Scap Pull-ups
1-3 Strict Pull-ups
_
10 Second Hollow / Arch Hold
10 Kip Swings
_
3 Hip Pops
3 Pull-ups
DUMBBELL HANG CLEAN AND JERKS
Grips
Dips
Hips
Movement Prep
With Lighter Weight:
5 Dumbbell Russian Swings Each Side
_
5 Strict Press
5 Dips
5 Push Jerks
_
5 Hang Clean and Jerks (Each Side)
_
With Workout Weight:
5 Hang Clean and Jerks (Each Side)
PRACTICE ROUND
1 Round
100 Meter Run
4 Dumbbell Hang Clean and Jerks (2 Each Side)
4 Pull-ups
Metcon
Metcon (Time)
4 Rounds:
400 Meter Run
20 Dumbbell Hang Clean and Jerks (50/35)
15 Pull-ups
Switch arms every five reps on clean and jerks.
Scale weight so you take no more than 1 break per round.
Scale pull ups to take 3 or fewer breaks per round.
Mobility
Warm-up (No Measure)
Wrist and forearm mobility
Lacrosse ball to traps
Foam roll lats