Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Active Samson
Hollow Hold
Active Spidermans
Arch Hold
Air Squats
Push-up to Down Dog
PVC Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Warrior Squats: 1 Minute
Front Rack Stretch: 1 Minute
Skill/Strength
Warm-up (No Measure)
Teaching and Prep
Bike/Row/Run Options
Toes to Bar – Start Small – Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Toes to Bar
7-10 Kips – Gradually Building to Toes to Bar
Movement Substitutions
Reduce Reps
Toes as High as Possible
Knees to Chest
Knees Up
Bar Facing Burpees – Stay Tight – Prep
3 Bar Facing Burpees – each
Hang Squat Clean Thrusters – Meet in the middle – Prep
2 High Hang Power Cleans
2 Hang Power Cleans
2 Pausing Front Squats
2 High Hang Squat Cleans
2 Hang Squat Cleans
Thruster Movement Prep
3 Pausing Thrusters (Bar Pauses on Shoulder Before Squatting)
3 Thrusters
Build to Workout Weights
Rehearsal
1 Round
2 Bar-Facing Burpees
2 Hang Squat Cleans
2 Toes to Bar
2 Thrusters
2 Calorie Assault Bike/Row or Run 50m
Each Partner (Waterfall Style)
Metcon
Metcon (AMRAP – Reps)
You can Row – Run – or Bike if available
Teams of 3
For Time (30 Minute Time Cap):
2 Rounds
30 Bar-Facing Burpees
30 Hang Squat Cleans (95/65)
30 Toes to Bar
30 Thrusters (95/65)
100/75 Calorie Row or 1000m Run Together
2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (115/80)
30 Toes to Bar
30 Thrusters (115/80)
100/75 Calorie Row or 1000m Run Together
2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (135/95)
30 Toes to Bar
30 Thrusters (135/95)
If you need to modify movements, modify to what we did in the prep.
Level 1:
75/55; 95/65; 115/80
Level 2:
65/45; 75/55; 95/65
Level 3:
45/35; 55/45; 65/55
Mobility
Warm-up (No Measure)
Mobility:
LAX Ball to Traps – use rig
LAX Ball to hips
LAX Ball to upper shoulders