08/31/2019 CF

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Run Warmup

400 Meter Run

10 Box Step Ups (lower)

Active Divebombers + Front Rack Stretch (30 Seconds Each)

10 Box Step ups (higher)

Push-up to Down Dog + Wrist Stretch (30 Seconds Each)

10 Box Jumps

Inchworm to Push-up + Child’s Pose (30 Seconds Each)

Clean and Jerk Barbell Warmup

5 Good Mornings

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Hang Power Cleans

5 Push Press

5 Push Jerks

Skill/Strength

Warm-up (No Measure)

CLEAN AND JERKS

Pausing Clean and Jerks

Movement Prep

5 Pausing Clean and Jerks (2 Second Pause in Dip & Catch)

Build to All Workout Weights

Metcon

Metcon (Time)

Teams of 3

3 Rounds (30 Minute Cap):

400 Meter Team Run

50 Burpee Box Jumps

Directly Into…

21 Clean and Jerks (115/85)

21 Clean and Jerks (135/95)

21 Clean and Jerks (155/105)

21 Clean and Jerks (185/125)

21 Clean and Jerks (205/135)
Scale down Burpee/Box Jump Reps if needed. Adjust weights as necessary to meet the following stimulus:

First 2 Bars: Light weights that you could cycle 5+ reps when fresh

Middle 2 Bars: Moderate-Heavy weights that you could cycle 2-3 reps when fresh

Last Bar: Heavy weight that you are definitely completing as singles within the workout

Mobility

Warm-up (No Measure)

Banded shoulder stretches (1 minute e/s)

Lie with feet up on wall (1-2 minutes)

Categories: WOD

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