Crusher CrossFit – Waconia – CrossFit


Warm-up (No Measure)

2 Minute Rig Run – Warm up your bod, get loose!

Then – Warm Up With a Light KB or DB

10 Reps of Each Movement:

KB Presses, each arm

KB Deadlifts

100-m KB Carry in Front-Rack position, 50 m each arm

KB Halos

KB Windmills

100-m KB Carry in Overhead position, 50 m each arm

KB Pass Throughs

KB Up and Overs

100-m KB Single-Arm Farmers Carry, 50 m each arm


1 min. Hip Distraction, each side

5 Wall Slides

3-5 back bridge attempts

4 Plank Shoulder Shrugs

5 reps Spicy Hip Stretch, each side

6 Airplane Crash Victims, 3 each side, dynamic

7 Downward Dogs to Cobra and back


Warm-up (No Measure)

Review KB Movements

Review the SDHP and Clean and Jerk with the light KB. Perform as:

Deadlift—Shrug—High Pull—SDHP

Power Clean—Jerk

*Perform as many reps as needed until moving well.

Prep for Workout


8 Kipping Swings + 4 Pull-ups (To scale, perform attempts, or just perform the Kipping Swings.)

4 SDHP + 4 Clean and Jerks (workout weight)

4 Pull-ups + 4 Chest-to-Bar Pull-ups (use workout modification)

4 SDHP + 4 Clean and Jerks (workout weight)


Metcon (Time)

50-40-30-20-10 – Done with a Partner

Chest-to-Bar Pull-ups

KB SDHP (53/35 lb.)

KB Power Clean and Jerks

RX+ 70/53
Scaled options:

Regular pull-ups

Pull-ups with a band

Jumping Chest-to-Bar Pull-ups

Scale KB load


Warm-up (No Measure)

Banded shoulder stretches

Forearm and wrist stretches

Couch stretch

Categories: WOD

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