Crusher CrossFit – Waconia – CrossFit
Warm-up
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
Skill/Strength
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.
Weightlifting
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
Burpees
*30 sec. Row/30 sec. Rest/30 sec. Burpees/30 sec. Rest = 1 round.
Mobility
Warm-up (No Measure)
Lie with legs up on wall (1-2 minutes)
Wall shoulder stretch (1 minute)
Long lunge sequence