Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Gymnastics clinic on 9/22 going over handstands is still open for registration! All levels welcome. Email Jen@crushercrossfit.com $15
3 ROUNDS – Each round the movements ‘graduates’ to a more complex version (10:00 CAP)
100m Run
10 Squats → Front Squats (PVC) → Overhead Squats (PVC)
10 Push-ups → Ring Support Push-ups → Dip Negatives
10 Scap Pull-ups → Ring Rows → Pull-ups or Hard Ring Rows
10 Sit-ups → Leg Lifts → Hanging Knee Raises
HSPU — Before getting anyone upside down, complete the following.
2 SETS
10 Leg Swings (each)
10 Pike Presses
– Wall Walks
(Focus on active shoulders and keeping the midline engaged –
– :20 Handstand Hold (scale wall walk hold)
– Creating the Tripod Position
– 3 Negatives (:03 down) scale pike or db negatives
– Knees to Chest
(Focus on keeping the ball of their feet facing the ceiling)
-5 HSPU Kip (find workout progressions)
– 5 Kipping HSPU
(Focus on using the hips, being explosive and putting the above progression
together)
Prep for WOD:
6 body weight reverse lunges
6 barbell reverse lunges
6 reverse lunges (workout weight)
Mock trial:
100m run
5 HSPU
6 reverse lunges
Workout
Metcon (Time)
3 ROUNDS FOR TIME
800m Run
30 Front Rack Reverse Lunges (95/65)(65/45)
30 HSPU (descending reps)*
*HSPU go down by 10 reps every round…30-20-10, Lunges stay 30 each round.
Cool Down
Warm-up (No Measure)
FOR RECOVERY*
3:00 Slow Walk
*Focus on calm nasal breathing.