12/31/2018

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.

Categories: WOD

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