Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Stretch – Squat – Barbell
1 Minute Active Spidermans
45 Seconds Air Squats
30 Seconds Stiff Legged Deadlifts
1 Minute Push-up to Down Dog
45 Seconds Straight Leg Reach to Air Squat
30 Seconds Elbow Rotations
1 Minute Straight Legged Inchworms
45 Seconds Jumping Air Squats
30 Seconds Hang Power Cleans
MOBILITY
Front Rack Stretch: 45 Seconds
Chest Stretch: 45 Seconds
Wrist Stretch: 30 Seconds Each Direction
Skill/Strength
Warm-up (No Measure)
AIR SQUATS
Screw the Feet
Movement Prep
5 Slow Pausing Air Squats
5 Air Squats
PUSH-UPS
Screw the Hands
Movement Prep
15 Second Push-up Plank Hold (Screwing the Hands)
3 Push-ups
Movement Substitutions
Reduce Reps
Push-ups to Box or Bench
Knee Push-ups
POWER CLEANS
Fast Elbows
Movement Prep
3 High Hang Muscle Cleans
3 Hang Muscle Cleans
3 Muscle Cleans
.
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans
.
Build to Workout Weight
REHEARSAL
2 Rounds
2 Power Cleans
4 Push-ups
6 Air Squats
Metcon
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
L1: 115/75
L2: 95/65
L3: 65/45
Scale PU to Box or Bench
Mobility
Warm-up (No Measure)
Use LAX ball on the wall to roll out shoulders-front and back
Lie on back with legs up on wall (1-2 minutes)