Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Grab a purple band
:30 Seconds
Quad Stretch
Knee To Chest
Banded Pass Throughs
Active Samson
Active Spidermans
Banded Pull Aparts
Air Squats
Push-up to Down Dog
Banded Good Mornings
Banded Walks
Take 10 steps in each direction, followed by 10 squats. Repeating this for 5 steps in each direction and 5 squats.
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
45 Sec of Each
Squat Hold
Childs Pose
Wrist Stretch
Skill/Strength
Warm-up (No Measure)
Teaching and Movement Prep
Chest to Bar Pull Ups – Around the Bar – Big Chest – Movement Prep
10 Scap Pull
5 Kip Swings
1-3 Strict Pull Ups (C2B if possible) {Scale Ring Row}
5 Lat Pressdowns (big kip with press down) {Scale Kipping Swings}
3 Pull Ups {Scale – Rings or Banded}
3 Chest to Bar Pull Ups {Scale to movement of the day}
Movement Subs:
Pull Up, Jumping C2B, Banded PU, Ring Row
Front Squats – Big Chest – Spread the Floor – Prep
Establish Front Rack
5 Pausing Front Squats (big chest)
5 Front Squats – slow on the way down spreading the floor
Burpees – Upper Body – Prep
6 Frog Hop
3 Pausing Burpees
3 Burpees
FRONT SQUAT WEIGHTLIFTING PORTION – 15 minutes to build to a heavy complex
Pause Front Squat +Front Squat (Heavy Set of 1 )
Work with a partner to help count the 2 second pause. Avoid bouncing out after the pause – drive straight up
3-3-2-2-1-1…
15Min Time Cap
Then – rehearse the WOD
5 C2B Pull Ups
4 Front Squats 165/110
3 Burpees
Metcon
Metcon (Time)
3 Rounds:
10 Chest to Bar Pull-ups
10 Front Squats (165/110)
10 Burpees
Level 1:
135/95
Scale to Regular Pull Ups
Level 2:
115/75
Scale to Banded PU or Jumping
Level 3:
75/45
Scale to Ring Row or Jumping
Mobility
Warm-up (No Measure)
Mobility:
Squat Hold
Wrist Stretch
Childs Pose – Walk hands Left and Right