Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Row
Active Samson
Banded Good Mornings
Moderate Row
Down Dog
Banded Good Mornings
Faster Row
Active Spidermans
Banded Good Mornings
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Banded Hamstring Stretch: 45 Seconds Each Side
Banded Lat Stretch: 45 Seconds Each Side
Skill/Strength
Warm-up (No Measure)
DUMBBELL HANG CLEAN AND JERKS
Elbow Close
Bringing the Weight Back Down
Movement Prep
Each Side With Lighter Dumbbell:
5 Dumbbell Hang Cleans
5 Dumbbell Strict Press
5 Dumbbell Push Jerks
5 Dumbbell Hang Clean and Jerks
DEADLIFTS
Click-Click
Movement Prep
5 Top Half Deadlifts (Knee to Waist)
5 Full Deadlifts
Build to Lighter Weight
5 “Click-Click” Deadlifts
PRACTICE ROUNDS
1 Round
Performed With Light Weights:
4 Dumbbell Hang Clean and Jerks (Each Arm)
4 Calorie Row
4 Lateral Barbell Burpees
4 Deadlifts
Build to Workout Weight
1 Round
3 Dumbbell Hang Clean and Jerks (Each Arm)
3 Calorie Row
3 Lateral Barbell Burpees
3 Deadlifts
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Row
20 Lateral Barbell Burpees
15 Deadlifts (245/165)
L1: 40/25, 205/135
L2: 35/20, 185/115
L3: 25/15, 135/95
Mobility
Warm-up (No Measure)
Banded hamstring stretches (1-2 minutes e/s)
Banded lat stretch (1-2 minutes e/s)