Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Get Warm in Partners:
P1) Row for 1 min.
P2) Perform an Air Squat each time P1 Rows 1 calorie.
Switch
*Make the rest position the bottom of the squat rather than the top.
P1) Row for 1 min.
P2) Perform a Burpee each time P1 Rows 1 calorie.
Switch
*Make the rest position a Plank.
Then, perform:
30-sec. Row
30-sec. Rest
6 rounds
*You go, I go fashion with your partner.
*The goal is to see which partnership can Row the most calories in 6 rounds (3 rounds each), so make sure you Row hard!
Skill/Strength
Warm-up (No Measure)
Prep for Gymnastics Movements
1. 3 x 30 sec Handstand Hold/Wall Climb – 30 Sec Rest Between
2. 6 x Strict Pull Ups or 10 Jumping Pull Ups
3. 3 x Negative HSPUs or 6 Pike Push Ups
4. 3 x Strict Ring Dips or 6 Banded/box
5. 3 x HSPU or 6 Pike Push Ups
6. 3 x Ring Muscle Up or workout Modification (jumping bar MU or dip/pull up)
7. 5 HSPU or workout modification (pike push Up or shoulder press)
Prep for Weightlifting Movements
*Briefly review the Deadlift and Squat Clean with an empty barbell as a group, then perform (with partners):
6 Deadlifts
3 Squat Cleans (Power for Fitness)
1 round
4 Deadlifts
2 Squat Cleans
2 rounds
2 Deadlifts
1 Squat Clean
3 rounds
*The last round of your Squat Clean should be your workout weight.
1 Deadlift
As many rounds as it takes to find your workout weight.
Metcon
Metcon (Time)
Partner King Kong
8 Rounds
1 Deadlift (315/225 lb.)
2 Muscle-ups
3 Cleans (185/135 lb.)
4 Handstand Push-ups
Level 1:
285/205
Bar Muscle Ups
155/115
HSPU
Level 2:
225/185
135/95
Level 3:
185/115
95/65
*Muscle-ups and HSPUs
performed in sync
*Split barbell movements
as needed.
Scaled:
Partner King Kong
8 Rounds
4 Deadlifts
4 Box Muscle-ups (or 8 pull ups and 8 dips)
4 Power Cleans
4 Barbell Presses
*Muscle-ups and Presses
performed in sync
*Split barbell movements
as needed.
Mobility
Warm-up (No Measure)
Banded lying hamstring stretches (1 minute e/s)
Roll lax ball into lats, shoulders, traps, pecs