Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Down and Back:
Walking Knee Hugs
Toy Soldier
Side Shuffle
High Knees
Butt Kicker
Inchworm
Walking Spider Man
Burpee Broad Jump
Bear Crawl
Then,
2 Rounds
5 Push Ups
10 Squats
15 Mountain Climbers
into…
3 Rounds, 3 reps of each movement
1. Down and Up (torso vertical and fast drive!)
2. Elbows High and Outside (bar speed and keep the bar close!)
3. Muscle Clean (bar speed and finish!)
4. Clean Drop (fast feet!)
5. Hang Power Clean (jump + pull under!)
Extended Warm-up
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
Build Load & Refine Technique for Workout
Spend the initial 5:00 building in weight to a moderate load. At minute 5:00 begin the following…
EMOM x 5:00 minutes
1 Clean and Jerk
Rest :15
1 Clean and Jerk
Begin with a moderate load and end with a heavier barbell than you plan on using for the workout.
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
Build Load & Refine Technique for Workout
Spend the initial 5:00 building in weight to a moderate load. At minute 5:00 begin the following…
EMOM x 5:00 minutes
1 Clean and Jerk
Rest :15
1 Clean and Jerk
Begin with a moderate load and end with a heavier barbell than you plan on using for the workout.
Workout
“THE CALI BEAR” (Weight)
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)
*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Slow Bike
3:00 Foam Rolling