Crusher CrossFit – Waconia – CrossFit
Warm-up
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
Walkouts
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
Mobility:
1 Min Each Side each movement
Pigeon Pose
Couch Stretch
Skill/Strength
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
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
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:
50/35
Level 2:
40/25
Level 3:
20 Sit Ups
25/15
10 sprints
Mobility
Warm-up (No Measure)
Mobility:
Upward/Downward Dog – cycle through 5 times
Pigeon Pose 1 Min a side
Couch Stretch 1 Min a side