C44, Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Partner Up
8 Minute Amrap
Partner 1
200m Jog
Partner 2 w/ Plate
10 Good Mornings
10 Ground to Overhead
Wrist Stretch
Skill/Strength
Warm-up (No Measure)
Barbell/PVC for CF and Light DB’sfor C44
5 Straight Legged Deadlifts
5 Hang Muscle Cleans
5 Hang Power Cleans
5 Strict Press
5 Push Press
5 Push Jerk
Team Up and Sled Prep
Athlete 1 and 2 Light Sled Push/Pull 100m
Then Athlete 3 and 4
Add weight
50m Sled Push/Pull
At Wod Weight
50m Sled Push/Pull
Warm up for DT
1 Round Empty Barbell (each athlete)
1 Round at Wod Weight
Rehearsal
50m Sled (2 athletes)
1 Round each of DT
Next Two Athletes repeat
Metcon
Metcon (AMRAP – Rounds and Reps)
Two Rounds
21 Minute AMRAP DT/100m Sled
3 Minute Rest Between Rounds
Teams of 4
Coach will explain the rotation so the same two athletes are not always together.
2 Athletes 100M Sled Push/Pull together
2 Athletes perform light DT (Athlete must complete a full round then switch)
DT
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks/S20 is allowed
RX 95/65
L1 85/55
L2 75/45
C44 Dumbells
Sled Weights to be determined. Should be heavy and require both athletes to move it.
Metcon (AMRAP – Rounds)
Sled Rounds
Mobility
Warm-up (No Measure)
200m Cool Down Walk
Legs Up on the Wall
Banded Hamstring Stretch