Crusher CrossFit – Waconia – CrossFit


Warm-up (No Measure)


200m Jog

10 Alt Single Leg Good Mornings (with light DB)

:10 Hollow Hold

10 DB Thrusters (:01 pause at top)

:10 Hollow Hold

10 Up-Down + Box Tall Step-Up (Jump in rounds 2 and 3)

Prep for the Skill and review movements.


Metcon (No Measure)


MIN 1 – 3-5 Tall Box Jumps*

MIN 2 – 2-3 Wall Walks

*Suggested max height of 36″

After Skill – teach and load deadlift:

Load barbell with some light weight.

3 Bar Approaches + “Get Set”

Focus → approach the bar, set your midline, and take the tension out of the bar like you are about to pull. Bar shouldn’t move off the ground but you should feel TIGHT!

3 Bar Approaches + Pull to Below Knee

Focus → smooth drive through the full foot…torso angle stays relatively consistent (hips and shoulders are moving up and down at the same rate)

3 Bar Approaches + Pull to Above Knee

Focus → same as first 2 sets but now also thinking about the knees moving out of the way of the bar and NOT moving the bar around the knees

3 Bar Approaches + Full DL (not TNG)

Focus → same as first 3 sets but now adding the more significant change in the torso angle AFTER the bar clears the knees (this is where you squeeze your butt and stand all the way up!)

Add Load! Build bar to a moderate load…

3 Sets x 3 Reps TNG DL → Add Load Every Set

Focus → Same as above but now adding the BOW then BEND cue.

Review WOD movements.


Metcon (3 Rounds for reps)

3 SETS (4:00 ON / 2:00 OFF)

200m Run

20 Box Jump Over (24/20)

20 Wall Balls (20/14)|(14/10)

Max Deadlifts (275/185)|(185/125)

Categories: WOD

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