12/22/2018

C44, Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

{C44 – Look for your movements in the parenthesis}

Get Sweaty!

2 Burpees

4 Jumping Pull-ups {Ring Rows}

8 Push-ups

12 Air Squats

AMRAP 5 min.

Gymnastics/Shoulder Prep

3 rounds

4 Strict Toes-to-Bars {Toes to KB}

4 Strict Ring Dips

4 Strict Pull-ups {Ring Rows}

*Use attempts or negatives as a scale.

Skill/Strength

Warm-up (No Measure)

Equipment Needed:

-Barbell

-Box

-KB

-Ab Mat

Review the following movements and perform 5 Reps of each:

-Bar Muscle Up/Chest to Bar PU/Jumping Pull Up

-Toes to Bar/Toes to KB

-Ring Dips/Bench Dips/Push Ups

-KB Swings

-Box Jumps

-Sit Ups

Warm Up Barbell Movements following this complex:

Deadlift {DB Deadlift}

Power Clean + Jerk {DB C&J}

Front Squat {DB Front Squat}

OH Lunge/Front rack lunge {DB Lunge- front rack}

*Use the remainder of the time to get your barbell/Dumbbells up to workout weight. Use the same complex as before and perform:

2 x 3 reps (of complex)

2 x 1 rep (of complex)

*Add load each set, with the last set of 1 at your working weight.

*Prep for workout as needed.

Metcon

Metcon (Time)

12 Days of Christmas

1 Power Clean and Jerk (155/115 lb.)

2 Bar Muscle-ups

3 Front Squats

4 Toes-to-Bars

5 Ring Dips

6 Box Jumps (24/20 in.)

7 Pull-ups

8 Deadlifts

9 KB Swings (53/35 lb.)

10 Sit-ups

11 Burpees

12 Overhead Lunges

RX+ 185/135 lb

Level 1: 135/95

Level 2: 95/65

Level 3: 45/35

C44: Light to Moderate Dumbbells

Scaled Option:

1 Power Clean and Jerk

2 Chest to Bar PU / Jumping PU

3 Front Squats

4 Toes to KB

5 Push-ups or Bench Dips

6 Step-ups

7 Ring Rows

8 Deadlifts

9 KB Swings

10 Sit-ups

11 Burpees

12 Walking Lunges (Front rack optional)

C44:

1 Power Clean and Jerk

2 Jumping Pull Ups

3 Front Squats

4 Toes to KB

5 Push-ups or Bench Dips

6 Step-ups

7 Ring Rows

8 Deadlifts

9 KB Swings

10 Sit-ups

11 Burpees

12 Walking Lunges

Mobility

Warm-up (No Measure)

Lax ball to areas in need!

Categories: WOD

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