Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Game Time!
Then…
2 ROUNDS…
20 Jumping Jacks
20 Mountain Climbers
20 Lunges
20 Hollow Flutter Kicks
20 Air Squats
10 Groiners with Twist
10 Forward Leg Swings (each side)
10 Lateral Leg Swings (each side)
Prep:
2 Rounds:
Review the movement then do 0:30 of it. Complete this for each movement
Double Unders
FOCUS → Elbow position and wrist speed (keep the elbows close to the body, hands slightly in front of the body, and spin rope with wrist action).
Double DB Snatch
FOCUS → Powerful hip through the middle of the movement
QUICK PROGRESSION…
-DBL DB DL
-DBL DB DL + SHRUG
-DBL DB DL + SHRUG + CLEAN
-FULL MOVEMENT
Med Ball Hang Squat Clean
FOCUS → Speed underneath the object (move body down fast…get tall then get small!)
QUICK PROGRESSION…
-MB HANG + SHRUG
-Hold top of position…MB TIPPY TOES + SHRUG then…FAST UNDER!
-FULL MOVEMENT (no pause)
Med Ball Press
FOCUS → Rigid Body in Setup & Strong OH Position
Bike / Rower/Run
FOCUS → Finding your own smooth and consistent pace! If running – do a time trial and chose a distance that takes you 45/50 Seconds.
Recovery Workout
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 — AMRAP of 10 Double Unders + 5 Double DB Snatch (light)
MIN 2 — Row or Bike, Moderate Effort (Or Run a distance that takes you 45-50 seconds)
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 — AMRAP of 5 Med Ball Hang Squat Clean + 5 Med Ball Strict Press
MIN 2 — Row or Bike, Moderate Effort
*This recovery effort is to set-up tomorrow’s Open Workout. Pre-gameday, we want a good sweat, lots of ROM, and walk away feeling great. During this year’s Open we will see a new format every week.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling or 5:00 Flow Stretching