Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
8 Alt. Groiners
8 Jump Squats
8 Glute Bridge-Ups
8 Tuck Ups
Warm-up
Warm-up (No Measure)
Movement Prep
5 Clean DL
5 High Hang Muscle Clean + Elbow Punches
5 High Hang Power Clean
5 Hang Power Clean
5 Below Knee Power Clean
Then…
3 Power Clean with Light Load
ROPE CLIMB
Jump and Grab
Box Clamp
Jump and Clamp
Clamp and Re-Clamp
Skill
Warm-up (No Measure)
ON A 8:00 RUNNING CLOCK…
Practice Clamping & Re-Clamping Rope After 1st Pull
*Practice either in full climbs or seated on box. During this time athletes should also be building up barbells for the clean.
Workout
Metcon (2 Rounds for reps)
E2MOM x 20 MINUTES
MIN 1 & 2 – Max Rope Climbs
MIN 3 & 4 – Max Power Cleans (Athlete Choice, AHAP)*
*Power Cleans are intended to be very heavy singles.
Score is total rope climbs across workout as 1 round. Score it total power cleans across workout as 2 round.
Finisher
Metcon (Time)
OPTIONAL FINISHER
ON A 3:00 RUNNING CLOCK…
Accumulate Max Time in Elbow Plank