Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
~3:00 Jog (whatever distance that means for you)
Then…
2 ROUNDS
15 Jumping Jacks
10 Groiners + Twist
10 Jumping Squats → 10 Jumping Lunges
5 PVC Press from ¼ squat → 5 PVC Press From Split*
*PVC press will be from the front rack position, :02 pause at the top
Skill/Strength
Warm-up (No Measure)
MOVEMENT PREP
CLEAN
5 Clean Deadlift + 5 Hang Muscle Clean
3 Hang Power Clean + 3 Hang Squat Clean
3 Squat Clean (Below Knee)
JERK
5 Strict Press + 5 Push Press
3 Push Jerk (no Bar)
3 Push Jerk (with Bar)
3 Split Jerk (no Bar)
3 Split Jerk (with Bar)
CLEAN AND JERK
3 Clean and Jerk: empty barbell
3 Clean and Jerk: light weight
Then have them build to their 1RM
CYCLING
“Squat, Jump, Jump”
Keeping it Simple
“Squat” — The set up with the barbell on the ground
1st “Jump” — This is the power clean to the shoulders
2nd “Jump” — This is the jerk to overhead
Here you can find one break down of how athletes could spend their 20 minutes building up to their 1RM:
0-5 Light-Moderate (40-65%)
5-10 Moderate to Moderate-Heavy (65-85%)
10-15 Heavy (85-95%)
15-20 1RM attempts (95-105%)
Strength
Clean and Jerk (1×1)
ON A 20:00 RUNNING CLOCK…
Build to 1RM Clean & Jerk
*Power or Squat, Athlete Choice
Workout
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#