Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Get Warm With Opposite Tabata (10 sec. on/20 sec. off)
4 rounds
Alternate:
Ring Rows, easy to moderate difficulty
Kick-backs
DB Prep With a Light DB (20/15/10 lb.)
2 rounds
8 1-Arm Front Squats, each arm
50-m 1-Arm DB OH Carry, 25 m each arm
8 1-Arm DB High Pulls, each arm
50-m 1-Arm OH Walking Lunges, 25 m each arm
8 1-Arm DB Presses, each arm
Skill/Strength
Warm-up (No Measure)
Prep for Workout
With a set of dumbbells one load lighter than working weight, review the DB movements as:
DB Hang Squat Cleans: Front Squat—Hang Squat Clean
DB Clusters: Deadlift—Cluster
DB Woman-makers: Push-up + Row—Ground-to-Overhead
Briefly go through the Inverted Ring Row and its modifications.
Then, using workout weight, perform:
6 Hang Squat Cleans
6 Inverted Ring Rows
6 Clusters
6 Inverted Ring Rows
4 Woman-makers
Metcon
Metcon (Time)
40 DB Hang Squat Cleans
30 Inverted Ring-Rows
30 DB Clusters
30 Inverted Ring Rows
20 DB Woman-makers
DB Load: 50/35 lb.
Level 1: 40/25
Level 2: 35/20
Level 3: 25/15/10
Mobility
Warm-up (No Measure)
Lax ball to pecs and lats
Under the body shoulder stretch (1 minute e/s)
Spine Twists