Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog then…
25ft High Knees
25ft Butt Kickers
25ft Bear Crawl
25ft Quadruped Crawl*
25ft Karaoke
25ft Over the Fence, Under the Fence
200m Jog then…
5 Bootstraps
10 Alt Groiners with Twist
10 Split Squats/leg
10 Single Leg RDL/leg (with or without weight)
20 Plank Shoulder Taps
3 Wall Walks
Review movements for first WOD – Go through all progressions as a class, and then determine how you will complete the WOD.
Skill
Metcon (No Measure)
EMOM x 15 MINUTES
MIN 1 – :45 Single Leg Squat
MIN 2 – :45 Wall Walk
MIN 3 – :45 Hollow Hold
*Goal for the :45 is QUALITY reps of each movement.
Workout
Warm-up (No Measure)
Warm up for the next WOD
Back Rack Thruster:
– 10 Elbow Punches (Bar in Back Rack)
– 5 Strict Press
– 5 Back Squats
– 5 Back Squats + Behind the Neck Strict Press
– 5 Back-Rack Thrusters (focusing on being patient in the press until the hips extend)
Because this is a new movement, work up slowly in weight!
The Strict Press will greatly determine the workout weight that you will use, so you should be keeping the weight on the lighter side today!
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
7 Deadlift (75/55)|(45/35)
3 Strict Press
7 Back-Rack Thrusters