Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
100m Run
10 Scap Pull-ups → 5 Tight Kip Swings → 5 Big Kip Swings
10 Partner Wall Squats *
10 Inch Worms + Push-up
*Athletes face each other with about 1ft between them, hands up overhead, active shoulders. Without touching each others’ hands, have your athletes squat, trying to maintain the active shoulder position with each squat.
Then grab out a barbell and go through for quality…
5 Elbow Punches/arm
5 Strict Press
5 Front Squat
5 Push Press
Movement Prep:
3 Front Squat – to Press
3 Thrusters – Pause at the top
3 Thrusters – Pause at bottom of squat
3 Thrusters – Normal Speed
–Now, warm up to workout weight slowly with 3-5 reps at a time.
Pull Ups – Warm up your pull up variation of the day. Review Scales.
Rehearse if need be.
5 PU
100m Run
5 Thrusters
–Get your heart rate up
Workout
Daniel (Time)
For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
Cool Down
Warm-up (No Measure)
FOR RECOVERY
Team 400m Walk Focus on Calm Nasal Breathing