Crusher CrossFit – Waconia – CrossFit


Warm-up (No Measure)


First, perform 10 reps each of Squat Warm-up Complex

In between each change of movement, perform 5 Half Handstands. On the last set, perform a max Handstand Hold against the wall.

12 Days of Mobility: On The Eighth Day of Mobility …

1 min. Hip Distraction, each side

2×5 Partner Wall Slides

3 min. Back Bridge, accumulated

4 Shoulder Shrugs in a Handstand Hold

5 reps Spicy Hip Stretch, each side

6 Airplane Crash Victims, 3 each side, dynamic

7 Downward Dogs to Cobra and back

8 Lying Band Pulls, each side


Warm-up (No Measure)

Inversion Complex

3-5 rounds

10-sec. Handstand Hold

10-sec. Handstand Shrugs

3 Strict HSPU


*Scale to Wall Walk Handstand Holds, or scale everything to Pike movements on a box or the ground.

Prep for Workout

With an empty barbell, as a group perform 10 Back Squats.

Then perform:

2 rounds

8 Back Squats + 16 Lateral Barbell Jumps.

4 HSPU (use workout modification)

*The second round should be done at working weight.


Metcon (Time)


Handstand Push-ups

Back Squats (115/75 lb.)

Lateral Barbell Jumps (double reps)

RX+: 135/95 lb.

Scaled Option:


Pike Push-ups

Back Squats

Lateral Barbell Hops (double reps)
Level 1: 95/65

Level 2: 85/55

Level 3: 45/35

Scale HSPU reps to 15-12-9 or 12-9-6

Scale to Lateral Jumps over a Plate or DB

Scale PPU reps to 15-12-9, then scale to Seated DB Presses


Warm-up (No Measure)

Roll out quads with barbell (1-2 minutes e/s)

Banded shoulder stretches

Couch stretch (1 minute e/s)

Categories: WOD

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