Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Row
Easy Single Unders
Glute Bridges
Moderate Row
Quick Single Unders
Right Side Glute Bridges
Faster Row
Higher Single Unders
Left Side Glute Bridges
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Front Rack Stretch: 1 Minute
Skill/Strength
Warm-up (No Measure)
DOUBLE UNDERS
ROW
The 3 Positions
Movement Prep
30 Seconds Just Legs
30 Seconds Legs + Lean
30 Seconds Full Stroke (Easy)
30 Second Full Stroke (Moderate)
POWER CLEANS
The 3-Positions:
Pockets
Above Knees
Floor
Movement Prep
5 High Hang Power Cleans (Pockets)
5 Hang Power Cleans (1 Inch Above Knee)
5 Power Cleans (Floor)
1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean
3-POSITION POWER CLEAN
PRACTICE ROUND
1 Round
10 Double Unders
5 Calorie Row
3 Power Cleans
Weightlifting
Heavy 3-Position Power Clean
Build to Heavy 3-Position Power Clean
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders
30/24 Calorie Row
15 Power Cleans (115/85)
L1: 95/65
L2: 85/55
L3: 65/45/35
*Choose a jump rope variation that you can complete in 2 sets within the workout
Mobility
Warm-up (No Measure)
100m Cool down walk
Spend some time with a LAX ball rolling out calves, glutes and traps (1 minute e/s)