Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds on – 10 Seconds Off- Use Tabata Timer!
Easy Single Unders
Straight Legged Inchworms
Kettlebell Deadlifts
Higher Single Unders
Push-up to Down Dog
Kettlebell High Pulls
Fast Single Unders
Active Spidermans
Russian Kettlebell Swings
Skill/Strength
Warm-up (No Measure)
Kettlebell Ankle Stretch: 45 Seconds Each Side
Pigeon Pose: 1 Minute Each Side
Up Dog: 1 Minute
While Stretching – discuss teaching for sit ups – Snap Up versus Roll Up
Then – 10 ab mat sit ups
DOUBLE UNDER PREP:
Snap the hands VS roll
Movement Prep
20 Seconds Fast Single Unders
20 Seconds Double Under Practice
Movement Substitutions
Reduce Reps
45 Single Unders
30 Seconds Double Under Practice
KETTLEBELL SWINGS
Snap Open vs. Roll Open
Movement Prep
7 Russian Kettlebell Swings (Lighter Weight)
7 Russian Kettlebell Swings (Workout Weight)
REHEARSAL
1 Round
10 Russian Kettlebell Swings
10 AbMat Sit-ups
10 Double Unders
Metcon
Metcon (Time)
For Time:
21-18-15-12-9-6-3
Russian Kettlebell Swings (70/53)
After Each Round:
15 AbMat Sit-ups
30 Double Unders
Scale – Lighten your KB load – however, choose one a little heavier than you normally do today for the stimulus of the workout.
Double your jump rope reps!
Mobility
Warm-up (No Measure)
Calf Stretch using rig
Up Dog – Stretch Core
Low Back Foam Roll