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!