Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Play Sharks and Minnows to Warm Up
Then,
Mobility in Partners
2 Rounds
1 min. Over-the-Shoulder Stretch, each
1 min. Plate OH Shrugs (One person holds a plate static overhead, while the other Shrugs with a plate overhead, then switch.)
Skill/Strength
Warm-up (No Measure)
Prep for Workout in Partners
Review the movements as:
Ring Push-ups: Inchworm + Push-up—Push-ups—Ring Push-ups
Knees-to-Elbows: Hanging Kipping Swing—Strict Knees-to-Elbows—Knees-to-Elbows
KB Swing with two loads lighter than workout weight: Deadlift—Russian Swing—Full Swing
Front Squat with empty barbell
*Perform 5 or so reps at each progression, or until moving well.
Then, perform:
8 Front Squats (add weight)
8 KB Swings (add weight)
8 Front Squats (workout weight)
8 KB Swings (workout weight)
6 Ring Push-ups (use workout modification)
6 Knees-to-Elbows (use workout modification)
*Prep as needed for the workout.
Metcon
Metcon (Time)
P1 Performs:
15-10-5
Ring Push-ups
KB Swings (53/35 lb.)
While P2 Performs:
AMRAP Cal. Row
Switch
Then:
P1 Performs:
15-10-5
Knees-to-Elbows
Front Squats (135/95 lb.)
While P2 Performs:
AMRAP cal. Row
Switch
Level 1: 35/26, 115/75
Level 2: 26/18, 95/65
Level 3: 18/10, 45/35
Scales:
Regular or elevated Push-ups
Hanging Knee Raises
Mobility
Warm-up (No Measure)
3 min. Hold Quad Stretch. Lift hips for 15 sec. every minute.
3 min. Lie with legs up the wall and arms extended overhead holding barbell or dumbbell.