Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
2-3 ROUNDS (8 min CAP)
10 PVC Pass Thrus
10 Plate Strict Press
25ft Waiter Walk R*
25ft Waiter Walk L
10 Alt Groiners
20 Plank Shoulder Taps**
2 Wall Walks (Round 1- only half wall)
*Waiter Walk = Plate balancing in the palm of the hand, with that arm extended overhead, walk with the plate 25ft, then switch hands.
5 Behind the Neck Strict Press (pause :02 at the top)
5 Behind the Neck Press + Overhead Squat
5 Overhead Squats
5 Snatch Grip Deadlifts
5 Power Snatch
5 Overhead Squats
2 wall walks, pausing :10 at the top of each
5 HSPU Negatives
5 HSPU
Strength
Overhead Squat (10RM)
ON A 12:00 RUNNING CLOCK…
Establish 10RM Overhead Squat
*Max 2 attempts at 10RM
Workout
Metcon (Time)
FOR TIME
200m Run
15 Hang Power Snatch (95/65)|(65/45)
15 Overhead Squat
15 HSPU (Scale to Box HSPU or Seated DB Press)
400m Run
15 HSPU
15 Overhead Squat
15 Hang Power Snatch
200m Run
-12:00 Hard Cap-
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Foam Rolling L-Side Lat
2:00 Foam Rolling R-Side Lat
2:00 Foam Rolling T-Spine