Crusher CrossFit – Waconia – CrossFit


Warm-up (No Measure)

Play Zip – Zap – Zop (Coach will explain!)

Round 1: 8 T-Rotation Push-ups (QUICK SCALE: Knee Push-ups)

Round 2: 16 Plank Shoulder Taps

Round 3: 4 6-Point Burpees

12 Days of Mobility: On The Ninth 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

9 Sit-ups to Pike + 9 Sit-ups to Straddle


Warm-up (No Measure)

Review and Prep for Split Jerks

Do a broad Split-Jerk review with the PVC, or a quicker, more brief version with the empty barbell.

Then, to work up to your weight, perform:

3×5 reps (drill technique under a moderate load)

3×3 reps

*Increase load each set, with the last set of 3 being just under your first weight.


Split Jerk (3-3-3-3-3)

Extra Credit

Warm-up (No Measure)

3-5 rounds

Alternate movements for 30 sec. on, 30 sec. off

Max Calorie Row


*30 sec. Row/30 sec. Rest/30 sec. Burpees/30 sec. Rest = 1 round.


Warm-up (No Measure)

Lie with legs up on wall (1-2 minutes)

Wall shoulder stretch (1 minute)

Long lunge sequence

Categories: WOD

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