Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Run Warmup
200 Meter Run
30 Seconds
Reverse Lunges
Pigeon Pose (30 Seconds Each Side)
Slow Air Squats
Squat Hold
Push-up to Down Dog
Child’s Pose
Modified Barbell Warmup
5 Romanian Deadlifts
5 Hang Power Cleans
5 Front Rack Elbow Rotations
5 Front Squats
5 Strict Press & Reach
5 Thrusters
Skill/Strength
Warm-up (No Measure)
ROPE CLIMBS
Foot Lock
Movement Prep
2 Minutes of Rope Climb Practice
BOX JUMPS
Land High
Movement Prep
5 Box Jumps with Step Down (Low Box)
4 Box Jumps with Step Down (Medium Box)
3 Box Jumps (Workout Height Box)
THRUSTERS
Barbell Jump
Movement Prep
5 Push Press
5 Thrusters
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Build to Workout Weight
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs (15′)
11 Box Jumps (30/24)
*400 Meter Continuous Wreck Bag Run (50/35)
L1: 115/75
L2: 95/65
L3: 75/55
*Lower box height then scale to Step-ups
Scale Rope Climbs:
Reduce Reps
2:1 Seated Rope Pulls
3:1 Strict Pull-ups
5:1 Pull-ups or Ring Rows
Mobility
Warm-up (No Measure)
Child’s Pose (1 minute)
Use LAX ball to roll out areas as needed!