Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Graduated Movement Warm-up…3 rounds, each round the movement ‘graduates’ to more complex version. Start slow and gain speed as you get warm.
3 ROUNDS, 7 Reps Each
Deadlift, DL-Shrug, SDHP
Squat → FS → OHS (pvc)
Push-up→ Hollow Rock → Superman
Scap Pull-up → Chin-up → Pull-up
Sit-up → Leg Lift → Hanging Knee Raise
Movement Prep – Coaches Call
10 Shoulder Press
10 Dip and Stand
10 Dip and Drive
Cycle Barbell with OH Hold
Strength
Push Press (3-3-3-3-3)
3-3-3-3-3
Push Press*
*Build to 3RM Push Press.
Suggested Loading…
1 – Moderate 70-80+%
2 – Moderate-Heavy 75-85+%
3 – Heavy 90+%
4 – Previous 3RM or 102%
5 – Deload, New Attempt or New PR!
Workout
Metcon (3 Rounds for reps)
3 SETS
2:00 Max KB SDHP
1:00 Max Plank Hold
1:00 Max DB Push Press
-1:00 Rest b/t Sets-
Score is combined reps for both SDHP and push press subtract any seconds you don’t complete for the hold, including starting late or ending early.