Crusher CrossFit – Waconia – CrossFit


Warm-up (No Measure)

Get Warm With Opposite Tabata (10 sec. on/20 sec. off)

4 rounds


Ring Rows, easy to moderate difficulty


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


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 (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


Warm-up (No Measure)

Lax ball to pecs and lats

Under the body shoulder stretch (1 minute e/s)

Spine Twists

Categories: WOD

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