Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Run Warmup
200 Meter Run
60 Seconds
Cossack Squats
Plate Front Raises to Overhead
40 Seconds
Active Samson + Air Squat
Plate Hops
30 Seconds
Slow Air Squats
Plate Counterbalance Squats
20 Seconds
Squat Hold
Burpees to Plate
MOBILITY
Dumbbell Squat Hold: 1 Minute
Dumbbell Ankle Stretch: 1 Minute Each Side
Child’s Pose: 1 Minute
Skill/Strength
Warm-up (No Measure)
DUMBBELL POWER SNATCHES
Hips
Elbows
Movement Prep
Each Side With Lighter Dumbbell (2 Jumps Away From Workout Weight):
5 Deadlifts
5 Straight Arm Jumps
5 High Pulls
5 Strict Presses
5 Push Jerks
10 Alternating Dumbbell Snatches
SINGLE DUMBBELL SQUATS
Hips
Elbows
Movement Prep
15 Second Dumbbell Squat Hold
10 Single Dumbbell Squats
Build to 1 Jump Away From Workout Weight
PRACTICE ROUNDS
1 Round
100 Meter Run
8 Dumbbell Power Snatches
6 Single Dumbbell Squats
Build to Workout Weight
1 Round
100 Meter Run
6 Dumbbell Power Snatches
4 Single Dumbbell Squats
Metcon
Metcon (Time)
3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches (70/50)
21 Single Dumbbell Squats (70/50)
L1: 50/35
L2: 40/25
L3: 35/25/15
Mobility
Warm-up (No Measure)
Lie w/ legs up on wall (1-2 minutes)
Wall shoulder stretch (1 minute)
Pigeon Pose (30 secs e/s)