Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
3:00 min Jog/200m and 100m to keep an eye on the clock
Then…
3 Rounds
5 Inch-Worm Push-ups
5 Broad Jumps (land in ¼ squat softly!)
5 BB Good Morning
10 Elbow Punches (behind neck)
5 BB Strict Press (behind neck)
10 Alt. V-Ups
Today let’s break down the movement the way we want to progress: Deadlift, Power Clean, Push Jerk. Go through the progression below:
5 Deadlift (don’t over do it! Keep it simple)
5 Hang High Pull (extension)
5 Hang Muscle Clean (elbow speed)
5 Hang Power Clean (receiving position)
5 Push Press (flow overhead)
3 Jump and Punch Drill*
5 Push Jerk (get under that sucker!)
*For this exercise athletes will place the bar down on the ground. They will stand with their hands at their shoulders mimicking the front rack. On the coaches “GO” the athlete will Jump and Punch their arms overhead, landing in their push jerk receiving position.
Following the barbell progression, go through the full complex below before adding weight, practice going unbroken and cycling:
7 Deadlift
5 Hang Power Clean
3 Push Jerk
Add a little weight. Then start timer.
Extended Warm-up
Metcon (Weight)
ON A 10:00 RUNNING CLOCK…
Build up to a Mod-Heavy & Unbroken Complex
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk
Workout
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here