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