Friday


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

Categories: WOD

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