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)