Crusher CrossFit – Waconia – CrossFit
Warm-up
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
Skill/Strength
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
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
Mobility
Warm-up (No Measure)
KB calf smash (1 minute e/s)
Downward Dog to Cobra and back