Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
100m Jog – 200m Run (Round 2)
14 Step Back Lunges
7 Bent Over Row (w/ empty barbell, :02 pause at chest)
7 Jump Squats (focus on powerful, not high jump)
7 Barbell Good Morning
Then into a more specific barbell warm-up…
2 ROUNDS
5 Slow Deadlifts (pausing at mid-thigh)
5/5 Full Grip Elbow Punches
10 Tall Muscle Cleans
POSITION DRILL — 3-5 Reps, slow…
Mid-shin → Below Knee → Mid-thigh (pause at each point)
FOCUS… keep the bar close to the body and really feel the positions
FOOTWORK DRILL — 3-5 Reps, fast…
Without a bar…fast footwork from hips to shoulder position
FOCUS… drop fast to the receiving position
HANG POWER CLEAN — 3-5 Reps
FOCUS…extension through the middle then fast pull under to the position we just worked on in the footwork drill
PAUSING POWER CLEAN (from ground) — 3-5 Reps
From ground to mid-thigh (pause) then fast extension
FOCUS…getting the bar to the proper position before getting explosive
2 SET x FULL POWER CLEAN (from ground) — 3-5 Reps
perform full movement & add load in second set.
*From here, go right into your 5×3. After the 5×3 we will go through options for the movements in the wod.
Strength
Power Clean (5×3)
5×3
Power Clean*
*Today’s goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics. This is not 3RM.
Workout
“ELIZA-PLUS” (Time)
FOR TIME
27-21-15-9
Power Clean (135/95)|(95/65)
Ring Dip or HR Push-up
Optional Finisher
Warm-up (No Measure)
3 SETS
15 Barbell Bent Over Rows (Supinated Grip)
15 DB Strict Press (Light)