Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
12 Days of Mobility: On The Tenth 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
10 Lying Shoulder Internal/External Rotations, each side
Prep for Holds
Perform Gymnastics Warm-up #3
*Headstand, Skin-the-cat, Ice Cream Makers
*Go through 5-10 reps of each, attempting everything when possible.
Skill/Strength
Warm-up (No Measure)
Step-up Prep as a Group
1. Perform 10 alternating Step-Forward Lunges.
2. With no load, perform 10 alternating Step-ups.
3. With a load one lighter than the workout, perform 10 alternating Step-ups.
4. With workout load, perform 6 alternating Step-ups.
Prep for Workout
45-30-15 sec. of:
Double-unders
Chin-Over-Bar Hold
Double-unders
Plank Hold
Metcon
Metcon (AMRAP – Reps)
4 rounds
1 min. Double-unders
1 min. Chin-Over-Bar Hold
1 min. Step-ups (50/35 lb.)
1 min. Plank Hold
1 min. Rest
Level 1: 40/25
Level 2: 35/20
Level 3: 25/15/10
Scale DU to DU attempts, then to Fast Feet jumps
Scale Chin Over Bar to Top of Ring Row Hold
Mobility
Warm-up (No Measure)
Airplane Crash Victim Stretch (5 e/s)
Roll out calves with lax ball
Downward Dog into Cobra