Crusher CrossFit – Waconia – CrossFit


Warm-up (No Measure)

Set up Lanes in the box for the warm up and WOD

:30 Seconds

Easy Shuttle Runs

Walking Quad Stretch

Walking Knee to Chest

Moderate Shuttle Runs

Straight Leg Kicks

Cradle Stretch

Side Shuffle

Walking Samson

Walking Spidermans

Side Shuffle (Other Direction)

Air Squat + 3 Broad Jumps


Using a light DB:

:30 Seconds per movement

Right Arm Farmers Carry

Left Arm Farmers Carry

Right Arm Front Rack Dumbbell Carry

Left Arm Front Rack Dumbbell Carry

Right Arm Overhead Dumbbell Carry

Left Arm Overhead Dumbbell Carry


1 Min Each Side each movement

Pigeon Pose

Couch Stretch


Warm-up (No Measure)

Teaching and Movement Prep

Sit Ups- Up and Down – Shoulders

Shuttle Sprints – Steady vs. Abrupt – Alternate Legs

DB Snatches – Muscle or Power – Rule of Thumb

Movement Prep

Each Arm With Lighter Weight:

3 Deadlifts

3 Jump Shrugs

3 High Pulls

3 Strict Press

3 Dumbbell Snatches

REHEARSAL (30:00 – 40:00)

2 Rounds

8 AbMat Sit-ups

6 x 10 Meter Shuttle Sprints

4 Alternating Dumbbell Snatches (Lighter Weight)

**Second Round, build to workout weight


Metcon (AMRAP – Rounds and Reps)


30 AbMat Sit-ups

20 – 30ft Shuttle Sprints

10 Alternating Dumbbell Snatches (70/50)

**Use a heavier weight than you normally do, but you should be able to do 12-15 reps unbroken when fresh**

Level 1:


Level 2:


Level 3:

20 Sit Ups


10 sprints


Warm-up (No Measure)


Upward/Downward Dog – cycle through 5 times

Pigeon Pose 1 Min a side

Couch Stretch 1 Min a side

Categories: WOD

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