Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Row
Active Spidermans
Front Rack Stretch
Moderate Row
Inchworms to Push-ups
Chest Stretch
Faster Row
Slow Air Squats
Wrist Stretch
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Skill/Strength
Warm-up (No Measure)
PUSH-UPS
Pausing Positions
1. Top of the Push-up
2. Halfway Down
3. Chest Touching the Floor
Movement Prep
15 Second Hold at Each (Resting Between):
Top Position
Halfway Down
Chest Touching Floor
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5 Push-ups
POWER CLEANS
Muscle Cleans
Movement Prep
5 Hang Muscle Cleans
5 Muscle Cleans
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5 Power Cleans
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Build to Workout Weights
PRACTICE ROUND
1 Round
Performed With Opening Barbell Weight:
3 Calorie Row
3 Power Cleans
3 Push-ups
3 Air Squats
Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 35/25 Calorie Row
Max Rounds of “The Chief” (135/95)
Rest 5 Minutes
AMRAP 5:
Buy-In: 25/18 Calorie Row
Max Rounds of “The Chief” (155/105)
Rest 5 Minutes
AMRAP 5:
Buy-In: 15/10 Calorie Row
Max Rounds of “The Chief” (175/125)
1 Round of “The Chief”: 3 Power Cleans 6 Push-ups 9 Air Squats
Mobility
Warm-up (No Measure)
Couch Stretch (1 minute e/s)
Lax ball to front and back of shoulders (1-2 minutes)
Banded lat stretch (30 seconds e/s)