Crusher CrossFit – Waconia – NC COMPETE
A. CONDITIONING
Metcon (Time)
FOR TIME
1 Mile Run
-Rest 3:00-
800m Run
-Rest 2:00-
400m Run
-Rest 1:00-
200m Run
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
1:00 Flow Slow Through Each…
1:00 Bootstrapper
1:00 Alternating Cossack Squat
1:00 Inch Worm (Keep those legs straight)
Immediately Into…
10 Tempo Good Morning (20×1)
30 Mountain Climbers +5/5 Single Arm Ring Row
10 Tempo Sumo Deadlifts (20×1)
1:00 Front Plank + 5/5 Single Arm Ring Row
10 Tempo Romanian Deadlifts (20×1)
20 Tuck ups + 5/5 Single Arm Ring Row
10 Tempo Conventional Deadlifts (20×1)
Extended Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
MIN 1 – 7 Deadlift*
MIN 2 – 15 Double Unders + 1 Rope Climb
*Start moderate and build to workout weight
Workout
Metcon (Time)
4 ROUNDS FOR TIME
70 Double Unders (or 50 Reps of 4″ Plate Hops)
7 TNG Deadlift (AHAP)
2 Rope Climbs
-16:00 Time Cap-
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Banded Hamstring Stretch (L)
2:00 Banded Hamstring Stretch (R)
10 Slow Reps of Down-Dog to Up-Dog
C. STRENGTH / GYMNASTICS
Metcon (Time)
FOR TIME
10-9-8-6
Ring Muscle-Up
12-16-18-20
Toe to Bar