Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
:30 Inchworms
:30 Cossack Squats
:30 Bootstrappers
-THEN-
AMRAP X 5 MINUTES (WITH BARBELL)
10/10 Elbow Punches
:30 Squat Hold
10/10 Leg Swings
Review Front Squats
5 Slow Tempo ¼ Front Squat (3311)
— Focus will be on initiating the hips back and pressing the knees out
5 Slow Tempo ½ Front Squat (3311)
— Focus will be on making sure the elbows do not drop as the athlete moves through the Squat
5 Slow Tempo Front Squat (3311)
— Focus will be on having full control in the bottom of the Squat
5 Front Squats
— Focus will be on maintaining the Front Rack position and the weight stays in the heels
After the strength portion, before the wod perform:
:30 Single Unders
5 DB Push Press
:30 High Jump Single Unders
5 DB Front Squat
:30 Double Unders/ Double Under attempts
5 DB Thrusters
Strength
Front Squat (3-3-3-3-3)
Front Squat
*Build to 3RM Front Squat
Partner Workout
Metcon (AMRAP – Reps)
IN TEAMS OF 2…
ON A 13:00 RUNNING CLOCK…
150 Double Unders
100 DB Thrusters (35/25)|(25/15)
150 Double Unders
Max Front Squats (185/135)|(135/95)
Partner 1 works while Partner 2 rests. Complete the work in order, split up reps between partners any way.
Score is max reps of FS.