12/31/2018


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Play Sharks and Minnows to Warm Up

Then,

Mobility in Partners

2 Rounds

1 min. Over-the-Shoulder Stretch, each

1 min. Plate OH Shrugs (One person holds a plate static overhead, while the other Shrugs with a plate overhead, then switch.)

Skill/Strength

Warm-up (No Measure)

Prep for Workout in Partners

Review the movements as:

Ring Push-ups: Inchworm + Push-up—Push-ups—Ring Push-ups

Knees-to-Elbows: Hanging Kipping Swing—Strict Knees-to-Elbows—Knees-to-Elbows

KB Swing with two loads lighter than workout weight: Deadlift—Russian Swing—Full Swing

Front Squat with empty barbell

*Perform 5 or so reps at each progression, or until moving well.

Then, perform:

8 Front Squats (add weight)

8 KB Swings (add weight)

8 Front Squats (workout weight)

8 KB Swings (workout weight)

6 Ring Push-ups (use workout modification)

6 Knees-to-Elbows (use workout modification)

*Prep as needed for the workout.

Metcon

Metcon (Time)

P1 Performs:

15-10-5

Ring Push-ups

KB Swings (53/35 lb.)

While P2 Performs:

AMRAP Cal. Row

Switch

Then:

P1 Performs:

15-10-5

Knees-to-Elbows

Front Squats (135/95 lb.)

While P2 Performs:

AMRAP cal. Row

Switch

Level 1: 35/26, 115/75

Level 2: 26/18, 95/65

Level 3: 18/10, 45/35
Scales:

Regular or elevated Push-ups

Hanging Knee Raises

Mobility

Warm-up (No Measure)

3 min. Hold Quad Stretch. Lift hips for 15 sec. every minute.

3 min. Lie with legs up the wall and arms extended overhead holding barbell or dumbbell.

Hansen (Crusher Partner Style)


C44, Crusher CrossFit – Waconia, Crusher CrossFit Kids & Teens – CrossFit

Warm-up

Warm-up (No Measure)

With a partner

(Grab a Plate and Light KB)

1 partner performs 20 plated good mornings while the other does air squats (switch)

1 partner performs 20 KB DL while other partner does Upward Dog-Downward Dog

1 partner performs 20 lunges in place while other does dynamic pigeon pose

Then 2 rds

Complete 10 reps each of partner over and unders

Grab KB that is lighter than WOD weight

10 KB DL

10 Russian Swings

10 American Swings

Increase weight to WOD weight and perform with partner Sychro

5 KB DL

5 Russian Swings

5 American Swings

Then grab your ABMAT and Med Ball for Situps Toss to Partner

Complete 10 Synchro Situps and then 10 (5 each Situp Toss to Partner)

Then 1 rd of practice for WOD

5 Synchro KB Swings

10 Burpees ( 5 each you go I go)

10 Situps toss to partner (5 each)

Warm-up (No Measure)

With a partner

(Grab a Plate and Light KB)

1 partner performs 20 plated good mornings while the other does air squats (switch)

1 partner performs 20 KB DL while other partner does Upward Dog-Downward Dog

1 partner performs 20 lunges in place while other does dynamic pigeon pose

Then 2 rds

Complete 10 reps each of partner over and unders

Grab KB that is lighter than WOD weight

10 KB DL

10 Russian Swings

10 American Swings

Increase weight to WOD weight and perform with partner Sychro

5 KB DL

5 Russian Swings

5 American Swings

Then grab your ABMAT and Med Ball for Situps Toss to Partner

Complete 10 Synchro Situps and then 10 (5 each Situp Toss to Partner)

Then 1 rd of practice for WOD

5 Synchro KB Swings

10 Burpees ( 5 each you go I go)

10 Situps toss to partner (5 each)

Metcon

Metcon (Time)

Hansen – Partner Style

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

5 Rounds for Time

30 KB Swings 70/53 (syncro with partner)

30 Burpees (you go I go)

30 MedBall Situps with Partner 20# (15 each)

L1 53/35 14#

L2 35/26 12#

L3 26/18 (20 burpees, Unweighted Situps)

12/29/2018


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Prep the Sled Push

Run 2 minute Rig Run as a group, then perform:

4×3 lengths Sled Push

Skill/Strength

Warm-up (No Measure)

Prep for Workout

Run through one round of:

60 Double-unders/Singles

2 lengths Sled Push

6 laps Farmers Carry

*Use workout modifications/loads.

*Adjust as needed and prep for workout

Metcon

Metcon (5 Rounds for reps)

5 Rounds for Reps

1 minute Double Unders

1 minute Sled Push

1 minute Farmers Carry/Hold

3 minutes rest
Load should be moderate and unbroken

Scale DU to Singles

Mobility

Warm-up (No Measure)

Lax ball to calves and forearms

KB smash to quads

12/28/2018


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Get Warm

Run 6 laps around rig

Then, perform 10 reps each of the PVC Partner Complex.

Squat Prep

With an empty barbell:

Min. 1: 10 Back Squats

Min. 2: 8 Front Squats

Min. 3: 8 OH Squats

Min. 4: 8 Sots Presses

Min. 5: 8 OH Squats

Min. 6: 10 Back Squats

*Scale to an empty PVC as needed.

Skill/Strength

Warm-up (No Measure)

Prep OH Squat

Spend this time working up to your starting weight. Use:

2×7 reps

3×5 reps

*Aim for the last set of 5 to be at or just under your starting weight.

*If you need more sets to warm up, add more sets of 5 or 3 at the end.

*Prep as needed for the workout.

Weightlifting

Overhead Squat (5-3-1-1-1)

Scaled Option

5-5-3-3-3

Extra Credit

Warm-up (No Measure)

In partners:

Run 6 laps around rig passing a MB

50 Partner MB Sit-up to Throw

Run 6 laps around rig passing a MB

50 Partner Wall Balls (standing side by side, I-go-you-go fashion)

Run 6 laps around rig passing a MB

Mobility

Warm-up (No Measure)

Flexi Swimmers Stretch

Lax ball mid/upper back (1 minute e/s)

Frog Stretch (1 minute)

12/27/2018


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Rowing Warm-up (work in pairs, or threes)

Complete 4-5 x 1-min. intervals. While one person works, the other rests.

*Increase the intensity for each interval. The fifth one should be at workout pace.

*Use this to figure out what you can realistically achieve in 1 min. for the workout.

Mobility in Partners

Hanging Thoracic Stretch

Partner Wall Slides

Partner PNF Hamstring Stretches

Skill/Strength

Warm-up (No Measure)

Prep for Workout

With a set of dumbbells one step lower than your working weight, review the movement as:

Press—Push Press—Push Jerk (one arm at a time with the other DB on your shoulder) It should be:

1 Press L + 1 Press R + double Press

1 Push Press L + 1 Push Press R + double Push Press (a.k.a. regular Push Press)

1 Push Jerk L + 1 Push Jerk R + double Push Jerk

*Repeat as many times as needed until you are prepped and moving well.

Then, perform:

6 Forward Facing Step-ups (no load)

6 Lateral Step-ups (no load)

6 Step-ups (with warm-up load)

Then, with working weight perform:

10 Push Jerks

10 Box Jumps (every second Jump include a Burpee)

*Adjust load as needed.

*Prep for workout.

Metcon

Metcon (AMRAP – Reps)

5 rounds

Min. 1: 15/10 cal. Row

Min. 2: 20 DB Push Jerks (40/25 lb.)

Min. 3: 8 Burpee Box Jumps (20 in.)

Scaled Option:

5 rounds

Min. 1: 12/8 cal. Row

Min. 2: 10 DB Push Jerks

Min. 3: 5 Burpee Box Step-ups
Level 1: 35/20

Level 2: 25/15

Level 3: 20/10

Mobility

Warm-up (No Measure)

KB calf smash (1 minute e/s)

Downward Dog to Cobra and back

12/26/2018


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Get Warm in Partners:

P1) Row for 1 min.

P2) Perform an Air Squat each time P1 Rows 1 calorie.

Switch

*Make the rest position the bottom of the squat rather than the top.

P1) Row for 1 min.

P2) Perform a Burpee each time P1 Rows 1 calorie.

Switch

*Make the rest position a Plank.

Then, perform:

30-sec. Row

30-sec. Rest

6 rounds

*You go, I go fashion with your partner.

*The goal is to see which partnership can Row the most calories in 6 rounds (3 rounds each), so make sure you Row hard!

Skill/Strength

Warm-up (No Measure)

Prep for Gymnastics Movements

1. 3 x 30 sec Handstand Hold/Wall Climb – 30 Sec Rest Between

2. 6 x Strict Pull Ups or 10 Jumping Pull Ups

3. 3 x Negative HSPUs or 6 Pike Push Ups

4. 3 x Strict Ring Dips or 6 Banded/box

5. 3 x HSPU or 6 Pike Push Ups

6. 3 x Ring Muscle Up or workout Modification (jumping bar MU or dip/pull up)

7. 5 HSPU or workout modification (pike push Up or shoulder press)

Prep for Weightlifting Movements

*Briefly review the Deadlift and Squat Clean with an empty barbell as a group, then perform (with partners):

6 Deadlifts

3 Squat Cleans (Power for Fitness)

1 round

4 Deadlifts

2 Squat Cleans

2 rounds

2 Deadlifts

1 Squat Clean

3 rounds

*The last round of your Squat Clean should be your workout weight.

1 Deadlift

As many rounds as it takes to find your workout weight.

Metcon

Metcon (Time)

Partner King Kong

8 Rounds

1 Deadlift (315/225 lb.)

2 Muscle-ups

3 Cleans (185/135 lb.)

4 Handstand Push-ups

Level 1:

285/205

Bar Muscle Ups

155/115

HSPU

Level 2:

225/185

135/95

Level 3:

185/115

95/65

*Muscle-ups and HSPUs

performed in sync

*Split barbell movements

as needed.

Scaled:

Partner King Kong

8 Rounds

4 Deadlifts

4 Box Muscle-ups (or 8 pull ups and 8 dips)

4 Power Cleans

4 Barbell Presses

*Muscle-ups and Presses

performed in sync

*Split barbell movements

as needed.

Mobility

Warm-up (No Measure)

Banded lying hamstring stretches (1 minute e/s)

Roll lax ball into lats, shoulders, traps, pecs

12/24/2018


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

2 Minute Rig Run – Warm up your bod, get loose!

Then – Warm Up With a Light KB or DB

10 Reps of Each Movement:

KB Presses, each arm

KB Deadlifts

100-m KB Carry in Front-Rack position, 50 m each arm

KB Halos

KB Windmills

100-m KB Carry in Overhead position, 50 m each arm

KB Pass Throughs

KB Up and Overs

100-m KB Single-Arm Farmers Carry, 50 m each arm

Mobility:

1 min. Hip Distraction, each side

5 Wall Slides

3-5 back bridge attempts

4 Plank Shoulder Shrugs

5 reps Spicy Hip Stretch, each side

6 Airplane Crash Victims, 3 each side, dynamic

7 Downward Dogs to Cobra and back

Skill/Strength

Warm-up (No Measure)

Review KB Movements

Review the SDHP and Clean and Jerk with the light KB. Perform as:

Deadlift—Shrug—High Pull—SDHP

Power Clean—Jerk

*Perform as many reps as needed until moving well.

Prep for Workout

Perform:

8 Kipping Swings + 4 Pull-ups (To scale, perform attempts, or just perform the Kipping Swings.)

4 SDHP + 4 Clean and Jerks (workout weight)

4 Pull-ups + 4 Chest-to-Bar Pull-ups (use workout modification)

4 SDHP + 4 Clean and Jerks (workout weight)

Metcon

Metcon (Time)

50-40-30-20-10 – Done with a Partner

Chest-to-Bar Pull-ups

KB SDHP (53/35 lb.)

KB Power Clean and Jerks

RX+ 70/53
Scaled options:

Regular pull-ups

Pull-ups with a band

Jumping Chest-to-Bar Pull-ups

Scale KB load

Mobility

Warm-up (No Measure)

Banded shoulder stretches

Forearm and wrist stretches

Couch stretch

12/22/2018


C44, Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

{C44 – Look for your movements in the parenthesis}

Get Sweaty!

2 Burpees

4 Jumping Pull-ups {Ring Rows}

8 Push-ups

12 Air Squats

AMRAP 5 min.

Gymnastics/Shoulder Prep

3 rounds

4 Strict Toes-to-Bars {Toes to KB}

4 Strict Ring Dips

4 Strict Pull-ups {Ring Rows}

*Use attempts or negatives as a scale.

Skill/Strength

Warm-up (No Measure)

Equipment Needed:

-Barbell

-Box

-KB

-Ab Mat

Review the following movements and perform 5 Reps of each:

-Bar Muscle Up/Chest to Bar PU/Jumping Pull Up

-Toes to Bar/Toes to KB

-Ring Dips/Bench Dips/Push Ups

-KB Swings

-Box Jumps

-Sit Ups

Warm Up Barbell Movements following this complex:

Deadlift {DB Deadlift}

Power Clean + Jerk {DB C&J}

Front Squat {DB Front Squat}

OH Lunge/Front rack lunge {DB Lunge- front rack}

*Use the remainder of the time to get your barbell/Dumbbells up to workout weight. Use the same complex as before and perform:

2 x 3 reps (of complex)

2 x 1 rep (of complex)

*Add load each set, with the last set of 1 at your working weight.

*Prep for workout as needed.

Metcon

Metcon (Time)

12 Days of Christmas

1 Power Clean and Jerk (155/115 lb.)

2 Bar Muscle-ups

3 Front Squats

4 Toes-to-Bars

5 Ring Dips

6 Box Jumps (24/20 in.)

7 Pull-ups

8 Deadlifts

9 KB Swings (53/35 lb.)

10 Sit-ups

11 Burpees

12 Overhead Lunges

RX+ 185/135 lb

Level 1: 135/95

Level 2: 95/65

Level 3: 45/35

C44: Light to Moderate Dumbbells

Scaled Option:

1 Power Clean and Jerk

2 Chest to Bar PU / Jumping PU

3 Front Squats

4 Toes to KB

5 Push-ups or Bench Dips

6 Step-ups

7 Ring Rows

8 Deadlifts

9 KB Swings

10 Sit-ups

11 Burpees

12 Walking Lunges (Front rack optional)

C44:

1 Power Clean and Jerk

2 Jumping Pull Ups

3 Front Squats

4 Toes to KB

5 Push-ups or Bench Dips

6 Step-ups

7 Ring Rows

8 Deadlifts

9 KB Swings

10 Sit-ups

11 Burpees

12 Walking Lunges

Mobility

Warm-up (No Measure)

Lax ball to areas in need!

12/21/2018


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

12 Days of Mobility: On The Tenth Day of Mobility …

1 min. Hip Distraction, each side

2×5 Partner Wall Slides

3 min. Back Bridge, accumulated

4 Shoulder Shrugs in a Handstand Hold

5 reps Spicy Hip Stretch, each side

6 Airplane Crash Victims, 3 each side, dynamic

7 Downward Dogs to Cobra and back

8 Lying Band Pulls, each side

9 Sit-ups to Pike + 9 Sit-ups to Straddle

10 Lying Shoulder Internal/External Rotations, each side

Prep for Holds

Perform Gymnastics Warm-up #3

*Headstand, Skin-the-cat, Ice Cream Makers

*Go through 5-10 reps of each, attempting everything when possible.

Skill/Strength

Warm-up (No Measure)

Step-up Prep as a Group

1. Perform 10 alternating Step-Forward Lunges.

2. With no load, perform 10 alternating Step-ups.

3. With a load one lighter than the workout, perform 10 alternating Step-ups.

4. With workout load, perform 6 alternating Step-ups.

Prep for Workout

45-30-15 sec. of:

Double-unders

Chin-Over-Bar Hold

Double-unders

Plank Hold

Metcon

Metcon (AMRAP – Reps)

4 rounds

1 min. Double-unders

1 min. Chin-Over-Bar Hold

1 min. Step-ups (50/35 lb.)

1 min. Plank Hold

1 min. Rest
Level 1: 40/25

Level 2: 35/20

Level 3: 25/15/10

Scale DU to DU attempts, then to Fast Feet jumps

Scale Chin Over Bar to Top of Ring Row Hold

Mobility

Warm-up (No Measure)

Airplane Crash Victim Stretch (5 e/s)

Roll out calves with lax ball

Downward Dog into Cobra

12/20/2018


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Play Zip – Zap – Zop (Coach will explain!)

Round 1: 8 T-Rotation Push-ups (QUICK SCALE: Knee Push-ups)

Round 2: 16 Plank Shoulder Taps

Round 3: 4 6-Point Burpees

12 Days of Mobility: On The Ninth Day of Mobility …

1 min. Hip Distraction, each side

2×5 Partner Wall Slides

3 min. Back Bridge, accumulated

4 Shoulder Shrugs in a Handstand Hold

5 reps Spicy Hip Stretch, each side

6 Airplane Crash Victims, 3 each side, dynamic

7 Downward Dogs to Cobra and back

8 Lying Band Pulls, each side

9 Sit-ups to Pike + 9 Sit-ups to Straddle

Skill/Strength

Warm-up (No Measure)

Review and Prep for Split Jerks

Do a broad Split-Jerk review with the PVC, or a quicker, more brief version with the empty barbell.

Then, to work up to your weight, perform:

3×5 reps (drill technique under a moderate load)

3×3 reps

*Increase load each set, with the last set of 3 being just under your first weight.

Weightlifting

Split Jerk (3-3-3-3-3)

Extra Credit

Warm-up (No Measure)

3-5 rounds

Alternate movements for 30 sec. on, 30 sec. off

Max Calorie Row

Burpees

*30 sec. Row/30 sec. Rest/30 sec. Burpees/30 sec. Rest = 1 round.

Mobility

Warm-up (No Measure)

Lie with legs up on wall (1-2 minutes)

Wall shoulder stretch (1 minute)

Long lunge sequence