Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Get Warm
Run 6 laps around rig
Then, perform 10 reps each of the PVC Partner Complex.
Squat Prep
With an empty barbell:
Min. 1: 10 Back Squats
Min. 2: 8 Front Squats
Min. 3: 8 OH Squats
Min. 4: 8 Sots Presses
Min. 5: 8 OH Squats
Min. 6: 10 Back Squats
*Scale to an empty PVC as needed.
Skill/Strength
Warm-up (No Measure)
Prep OH Squat
Spend this time working up to your starting weight. Use:
2×7 reps
3×5 reps
*Aim for the last set of 5 to be at or just under your starting weight.
*If you need more sets to warm up, add more sets of 5 or 3 at the end.
*Prep as needed for the workout.
Weightlifting
Overhead Squat (5-3-1-1-1)
Scaled Option
5-5-3-3-3
Extra Credit
Warm-up (No Measure)
In partners:
Run 6 laps around rig passing a MB
50 Partner MB Sit-up to Throw
Run 6 laps around rig passing a MB
50 Partner Wall Balls (standing side by side, I-go-you-go fashion)
Run 6 laps around rig passing a MB
Mobility
Warm-up (No Measure)
Flexi Swimmers Stretch
Lax ball mid/upper back (1 minute e/s)
Frog Stretch (1 minute)