Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Boot-Strapper Squats
5 Tempo Air Squats (3131)
10 Narrow Stance Air Squats
5 Wide Stance Air Squats
Into…
2 Rounds
10 PVC Pass Throughs
5 Sots Press
10 Over Head Squats
5 Snatch Balances
Warm-up
Warm-up (No Measure)
10 Slow Scap Pull Ups
10 Shoulder Only Kip Swings
10 Kip Swings
3-5 Strict Bar/Ring Pull Ups
7-10 Big Kip Swings
5-7 Kipping Hips to Bar/Rings
3-5 Transitions (On the rings)
2-3 Bar/Ring Muscle Ups or Jumping Muscle Ups
*After this progression is over, start that 8:00 clock and help refine the athlete’s Muscle Ups and prepare for the workout.
*After Skill Session
5 Snatch Grip DL
5 Dip Drive from Power Position
5 High Pulls from Power Position
5 High Pulls from Hang Position
5 Hang Muscle Snatches
5 Hang Power Snatches
*Athletes should build to workout weight in 2 sets from an empty barbell.
Skill
Warm-up (No Measure)
ON AN 8:00 RUNNING CLOCK…
Practice Transitions on the Low Rings, Low Bar, or Jumping MU
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
36 Air Squats
12 Hang Power Snatch (115/75)|(95/65)
6 Muscle-Ups (Ring or Bar)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling Upper Back and Lats