08/24/2019 CF

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

Categories: WOD

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