Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
100 Meter Run
30 Seconds PVC Pass Throughs
30 Seconds PVC Overhead Squats
30 Seconds Inchworm to Push-up
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Skill/Strength
Warm-up (No Measure)
CHEST TO BAR PULL-UPS
Wider Grip
Movement Prep
Establish Grip
10 Scap Pull-ups
1-3 Strict Pull-ups
5 Kip Swings
3 Chin Over Bar Pull-ups
3 Chest to Bar Pull-ups
Movement Substitutions
Reduce Reps
Chin Over Bar Pull-ups
Banded Pull-ups
Ring Rows
OVERHEAD SQUATS
Active Upper
Active Lower
Movement Prep
30 Seconds PVC Overhead Squats (Active Upper & Lower)
10 Empty Barbell Overhead Squats
Build to Lighter Weight
1 Round
5 Pull-ups
100 Meter Run
5 Overhead Squats (Light Weight)
Build to Workout Weight
1 Round
3 Chest to Bar Pull-ups
3 Overhead Squats
Metcon
Metcon (Time)
For Time:
30 Chest to Bar Pull-ups
400 Meter Run
15 Overhead Squats (135/95)
800 Meter Run
15 Overhead Squats (135/95)
400 Meter Run
30 Chest to Bar Pull-ups
L1: 95/65
L2: 75/55
L3: 45/35/15
Scale chest to bars to pull ups, banded pull ups, or ring rows
Mobility
Warm-up (No Measure)
Cool down walk
Lacrosse ball to shoulders
Wrist and forearm mobility