Crusher CrossFit – Waconia – NC COMPETE
A. CONDITIONING
Metcon (5 Rounds for time)
5 SETS
25 Cal Row
15 TTB
25 Box Jumps (24/20)
15 HSPU
-Rest 1:00 b/t Sets-
*Take the row at a 70-80% pace. Reps on the gymnastics movements should be something you can perform unbroken.
B. 60:00 GPP
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, 7-10 Reps Each
Cal Row (stays same each round)
Squat → FS → OHS (pvc)
Push-up→ Ring Support → Dip Negative
Scap Pull-up → Chin-up → Pull-up
Sit-up → Leg Lift → Hanging Knee Raise
Strength
Push Press (3-3-3-3-3)
3-3-3-3-3
Push Press*
*Build to 3RM Push Press.
Workout
Metcon (3 Rounds for reps)
3 SETS
2:00 Max Cal Row
1:00 Max Plank Hold
1:00 Max Push Press (115/75)|(75/55)
-1:00 Rest b/t Sets-
Score is combined reps for both cals and push press.
C. STRENGTH / GYMNASTICS
Front Squat (10×2)
10 SETS
2 Front Squat*
*Start moderate and build to heavy. Use a heavier weight for each set than your 1-1 Squat Clean for 8/26.