Friday

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

AMRAP X 4 MINUTES

6 Push-ups

8 Kipping Swings

10 Air Squats

-THEN-

SPECIFIC WARM-UP

AMRAP X 6 MINUTES

:30 Barbell Press to Overhead Hold

:30 Slow Elbow Punches

:30 Squat Hold (No Barbell…focus on opening up the bottom of your squat)

Teaching

THRUSTER — Reps will be performed with a barbell and the group will perform each movement on the coaches call. This is a great opportunity to see movement as a progress to the next movement.

— 8 Strict Press — Focus will be on locking out overhead for full range of motion and leading with the elbows on the way down

— 8 Pause In Dip Position Push Press — Focus on the torso remaining vertical as the hips and knees flex in the dip

— 8 Push Press — Focus on a quick down and up drive with the hips

— 8 Tempo ΒΌ Front Squats (32×1) — Focus on making sure that athletes are able to maintain control of the Front Rack position

— 8 Front Squats — Focus on maintaining a brace core throughout the entirety of the movement

— 8 Thrusters — Focus on a good barbell position in the Front Rack and driving out the bottom of the squat with speed to accelerate the weight overhead

DOUBLE UNDER — We will look to get our athletes show practice time with the rope today with the hope to better improve their Double under skills!

— :30 Single Unders — Focus on consistency with each jump

— :30 High Jump Single Unders — Focus on timing the jump as the athletes jump higher than normal

— :30 Double Under Attempts — Focus on getting the rope under twice and attempting to repeat this action

— :30 Penguin Slaps — Focus on the timing of the slap as they extend into the air

— :30 Double Unders — Focus on the rhythm of the jump and sound of the rope to get multiple reps

For the remaining 3:00 give athletes some time to practice as you walk around the room and further make corrections.

Extended Warm-up

Thruster (1×3)

ON A 10:00 RUNNING CLOCK…

Build to a Moderate Set of 3 Thruster

Workout

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

Categories: WOD

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