Crusher CrossFit – Waconia – NC COMPETE
A. CONDITIONING
Metcon (No Measure)
AMRAP x 12 MINUTES (EZ Pace)
15/12 Cal Bike
15 Air Squats
10 Barbell Strict Press
5 Kip Swing + Knee Up (dynamic swing)
:30 Walking Rest
Warm-up (No Measure)
10:00 RUNNING CLOCK…
Skill / Mov’t Prep for WZA Online Qualifier Workout. Use this time to get yourself ready to attack the workout full throttle.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3:00 Bike (EZ → MOD → HARD)
Then…
AMRAP x 5 MINUTES
10 Alt. Lunges
5 Controlled Shoulder Kips (keep the swing tight)
10 Med Ball Ground 2 OH
5 V-ups or Tuck-ups
Then…
2:00 Additional Squat Prep…
10 Bootstrapper Squats (slow and controlled)
:30 Bottom of Squat Hold (open ankles, hips, quads)
10 1+¼ Squats (1 full squat, then up/down ¼ then up)
Workout
Metcon (Time)
WZA ONLINE QUALIFIER
Week 2
FOR TIME*
150 Wall Balls (20/14)|(14/10)**
75 Toe To Bar
-20:00 Hard Cap-
*Work can be completed in any order and broken up by athlete in any way.
**10’/9′ for M/F
WZA Adjusted Version:
FOR TIME
100 Wall Balls (14/10)
50 Butterfly Weighted Sit Up (14/10)
-20:00 Hard Cap-
*Work can be completed in any order and broken up by athlete in any way. Please see the official WZA movement standards for the weighted sit-up while holding the WB.
**10’/9′ for M/F
C. STRENGTH / GYMNASTICS
Metcon (8 Rounds for reps)
EMOM x 16 MINUTES
MIN 1 – 15/12 Cal Row
MIN 2 – :40 Ring Muslce-Ups
*Goal for the muscle-up is to accumulate 30-40+ reps across the 8 rounds. Try to avoid single reps, shoot for at least sets of 3+ reps at a time.