Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
PVC Pass Throughs
Active Spidermans
PVC Lat Stretch
Mountain Climbers
PVC Pass Throughs (More Narrow)
1 Burpee + 3 Air Squats
Snatch Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Skill/Strength
Warm-up (No Measure)
PULL-UPS
Hands
Movement Prep
5 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups
PUSH-UPS
Hands
Movement Prep
Establish Hand Position
5 Push-ups
ROW
Hands
Movement Prep
30 Seconds Easy Row
POWER SNATCHES
Hands
Movement Prep
3 Snatch Grip Deadlifts
3 Snatch Grip High Pulls
3 Hang Power Snatches
3 Power Snatches
Build to Workout Weight
PRACTICE ROUND
1 Round
1 Rounds of “Cindy”
5 Calorie Row
5 Power Snatches (Opening Weight)
Metcon
Metcon (Time)
For Time:
10 Rounds of “Cindy”
50/35 Calorie Row
30 Power Snatches (115/85)
1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats
L1: 95/65
L2: 85/55
L3: 65/45/35
Pull-up scales:
Reduce Reps
Banded Pull-ups
Jumping Pull-ups
Ring Rows
Push-up scales:
Reduce Reps
Push-ups to Box or Bench
Mobility
Warm-up (No Measure)
While lying on the floor, use a LAX ball to get into front and back of shoulders (1-2 minutes)
Couch Stretch (1 minute e/s)