Crusher CrossFit – Waconia – CrossFit


Warm-up (No Measure)

Rowing Warm-up (work in pairs, or threes)

Complete 4-5 x 1-min. intervals. While one person works, the other rests.

*Increase the intensity for each interval. The fifth one should be at workout pace.

*Use this to figure out what you can realistically achieve in 1 min. for the workout.

Mobility in Partners

Hanging Thoracic Stretch

Partner Wall Slides

Partner PNF Hamstring Stretches


Warm-up (No Measure)

Prep for Workout

With a set of dumbbells one step lower than your working weight, review the movement as:

Press—Push Press—Push Jerk (one arm at a time with the other DB on your shoulder) It should be:

1 Press L + 1 Press R + double Press

1 Push Press L + 1 Push Press R + double Push Press (a.k.a. regular Push Press)

1 Push Jerk L + 1 Push Jerk R + double Push Jerk

*Repeat as many times as needed until you are prepped and moving well.

Then, perform:

6 Forward Facing Step-ups (no load)

6 Lateral Step-ups (no load)

6 Step-ups (with warm-up load)

Then, with working weight perform:

10 Push Jerks

10 Box Jumps (every second Jump include a Burpee)

*Adjust load as needed.

*Prep for workout.


Metcon (AMRAP – Reps)

5 rounds

Min. 1: 15/10 cal. Row

Min. 2: 20 DB Push Jerks (40/25 lb.)

Min. 3: 8 Burpee Box Jumps (20 in.)

Scaled Option:

5 rounds

Min. 1: 12/8 cal. Row

Min. 2: 10 DB Push Jerks

Min. 3: 5 Burpee Box Step-ups
Level 1: 35/20

Level 2: 25/15

Level 3: 20/10


Warm-up (No Measure)

KB calf smash (1 minute e/s)

Downward Dog to Cobra and back

Categories: WOD

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