Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll During Intro!
2 ROUNDS
5 Tempo Air Squats (3311)
5 Tempo Back Squats (empty bar- 3311)
:20 Hollow Hold
:20 Superman Hold
:15-:20 Active Hollow Bar Hang
8/8 Plate OH Split Squats
Into…
2 ROUNDS
5 Heels Elevated Squats (3311)
5 Toes Elevated Squats (3311)
5 Kip Swings
10 Hanging Knees to Elbows
8/8 Front Foot Elevated Split Squats (Front foot on plate, Barbell on back)
5 Tempo Back Squats (3311)-feet
– 5 Tempo Back Squats (1311)- chest up shoulders back
– 5 Tempo Back Squats (1111)- Focus on the breath at the top of every rep,
Pre-wod prep
1 Squat Clean (or Power Clean) + 2 Front Squats with the weight they plan to use for the workout
T2B Progression:
– 5 Tight Kip Swings
– 5 Big Kip Swings-pop hips
– 5 Kipping Hanging Knee Raises -knees/hips high
– 5 Kipping Toes to Something
– 5 T2B (push down on the bar, lean back)
Strength
Back Squat (1×10)
ON A 15:00 RUNNING CLOCK…
Establish Moderate-Heavy 10-Rep Back Squat*
*Not a 10RM test! Move well for all 10-Reps. Take :01 pause between each rep at the top.
Workout
Metcon (Time)
3 ROUNDS FOR TIME
15 Front Squats (135/95)|(95/65)
20 Toes 2 Bar
-9:00 Hard Cap-
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:30 Roll L-Side IT Band & Quad
2:30 Roll R-Side IT Band & Quad