1/12/2019


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

Categories: WOD

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