Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
45 Seconds
Medicine Ball Deadlifts
Alternating Bird Dogs
30 Seconds
Medicine Ball Ground to Overhead
Glute Bridges
15 Seconds
Medicine Ball Slams
Air Squats
*Performed with Workout Weight Medicine Ball
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Skill/Strength
Warm-up (No Measure)
WALLBALLS
“U” Not “I’s”
Movement Prep
Establish Hand Position
5 Front Squats
5 Push Press
5 Wallballs
DEADLIFTS
Push the Floor Away
Push the Hips Forward
Movement Prep
With an Empty Barbell:
5 Pausing Floor Pushes (Start at Mid-Shin and Pause for 3 Seconds Just Below the Knee)
5 Hip Pushes (Start Just Below the Knee and Finish at the Top)
5 Deadlifts
Build to Light Weight:
5 Pausing Floor Pushes
5 Hip Pushes
5 Deadlifts
DEADLIFT
PRACTICE ROUND
1 Round
3 Wallballs
3 Deadlifts
3 Wallballs
Weightlifting
Deadlift (1×6)
Deadlift (1×4)
Deadlift (1×2)
Metcon
Metcon (AMRAP – Reps)
AMRAP 7:
Wallballs (20/14)
On the Minute: 5 Deadlifts (225/155)
L1: 185/135
L2: 155/115
L3: 115/85
Mobility
Warm-up (No Measure)
Banded hamstring stretches (1 minute e/s)
Lie w legs up on wall (1-2 minutes)