Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
100-m Jog
Walking Lunges + Samson Stretch
Toy Soldiers
High Knees
200-m Run
Butt Kickers
Karaoke Drill
100-m Run
Then, perform 5 reps of DB Burgener Warm-up using a light DB. (20/15/10 lb.)
Skill/Strength
Warm-up (No Measure)
Review and Prep the Hang Power Snatch
Chad’s Snatch Specific Warm-up. Use PVC, then Barbell (omit Squat)
Then, build up to working weight using:
8-6-4-2-2 reps
*Increase load each round with the last set of 2 done at your workout weight.
Prep for the Workout
100-m Run + 2 Hang Power Snatches
*Make any adjustments if needed.
Weightlifting
Hang Power Snatch (1×2)
Metcon
Metcon (AMRAP – Rounds and Reps)
As far as possible in 24 minutes
100-m Run
2 Hang Power Snatches (heavy)
*Every round, add 100-m Run
and 2 HPS
*Coach can give you alternatives if you would rather not run outside
Scale distance added each round (instead of adding 100 m, add 50 m)
Mobility
Warm-up (No Measure)
KB Calf Smash (1 minute e/s)
Lax ball on rig to traps
Wrist and forearm stretches