Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
FOR QUALITY (10 MIN TIME CAP)
3:00 Row/Bike/Burpee/Jog (increase intensity gradually)
Into…
3 Sets
10 Lunges w/ Twist
12Tempo Air Squat (1211)
14 Alt. Groiners
15ft Duck Walking
Grab a barbell:
10 Elbow Punches (Each Side)
5 ¼ Front Squats – Focus on initiating the hips moving back first
5 ½ Front Squat – Focus on the bar staying close to the frontal plane
5 Tempo Front Squats (33×1) – Focus on finding the proper balance as the bar moves over the middle of the foot
5 Front Squats – Focus on keeping the elbows high and engaged throughout the entire squat
Strength
Front Squat (1RM)
ON A 20:00 RUNNING CLOCK…
Build to 1RM Front Squat
0:00-4:00 sets of 3-5 reps with around :45 of rest
4:00-9:00 build up to light-moderate weights with sets of 2-3 reps w/ 1:00 in b/t each set
9:00-14:00 Moderate-heavy singles around 70%-80% with 1:30 of rest in b/t sets
14:00-20:00 Heavy singles building up to your heaviest single w/ 2:00 of rest b/t sets
Workout
Metcon (AMRAP – Reps)
EMOM x 9 MINUTES
MIN 1 – Max Front Squats (155/105)|(115/75)
MIN 2 – Max Barbell Front Rack Hold
MIN 3 – Max Knee 2 Elbow*
*GHDSU Optional
Score is max total reps of FS & K2E combined.