12/19/2018

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Get Warm With Opposite Tabata (10 sec. on/20 sec. off)

4 rounds

Alternate:

Ring Rows, easy to moderate difficulty

Kick-backs

DB Prep With a Light DB (20/15/10 lb.)

2 rounds

8 1-Arm Front Squats, each arm

50-m 1-Arm DB OH Carry, 25 m each arm

8 1-Arm DB High Pulls, each arm

50-m 1-Arm OH Walking Lunges, 25 m each arm

8 1-Arm DB Presses, each arm

Skill/Strength

Warm-up (No Measure)

Prep for Workout

With a set of dumbbells one load lighter than working weight, review the DB movements as:

DB Hang Squat Cleans: Front Squat—Hang Squat Clean

DB Clusters: Deadlift—Cluster

DB Woman-makers: Push-up + Row—Ground-to-Overhead

Briefly go through the Inverted Ring Row and its modifications.

Then, using workout weight, perform:

6 Hang Squat Cleans

6 Inverted Ring Rows

6 Clusters

6 Inverted Ring Rows

4 Woman-makers

Metcon

Metcon (Time)

40 DB Hang Squat Cleans

30 Inverted Ring-Rows

30 DB Clusters

30 Inverted Ring Rows

20 DB Woman-makers

DB Load: 50/35 lb.
Level 1: 40/25

Level 2: 35/20

Level 3: 25/15/10

Mobility

Warm-up (No Measure)

Lax ball to pecs and lats

Under the body shoulder stretch (1 minute e/s)

Spine Twists

12/18/2018

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Warm-up

First, perform 10 reps each of Squat Warm-up Complex

In between each change of movement, perform 5 Half Handstands. On the last set, perform a max Handstand Hold against the wall.

12 Days of Mobility: On The Eighth 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

Skill/Strength

Warm-up (No Measure)

Inversion Complex

3-5 rounds

10-sec. Handstand Hold

10-sec. Handstand Shrugs

3 Strict HSPU

Rest

*Scale to Wall Walk Handstand Holds, or scale everything to Pike movements on a box or the ground.

Prep for Workout

With an empty barbell, as a group perform 10 Back Squats.

Then perform:

2 rounds

8 Back Squats + 16 Lateral Barbell Jumps.

4 HSPU (use workout modification)

*The second round should be done at working weight.

Metcon

Metcon (Time)

21-15-9

Handstand Push-ups

Back Squats (115/75 lb.)

Lateral Barbell Jumps (double reps)

RX+: 135/95 lb.

Scaled Option:

21-15-9

Pike Push-ups

Back Squats

Lateral Barbell Hops (double reps)
Level 1: 95/65

Level 2: 85/55

Level 3: 45/35

Scale HSPU reps to 15-12-9 or 12-9-6

Scale to Lateral Jumps over a Plate or DB

Scale PPU reps to 15-12-9, then scale to Seated DB Presses

Mobility

Warm-up (No Measure)

Roll out quads with barbell (1-2 minutes e/s)

Banded shoulder stretches

Couch stretch (1 minute e/s)

12/17/2018

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

100-m Jog

Walking Lunges + Samson Stretch

Toy Soldiers

High Knees

200-m Run

Butt Kickers

Karaoke Drill

100-m Run

Then, perform 5 reps of DB Burgener Warm-up using a light DB. (20/15/10 lb.)

Skill/Strength

Warm-up (No Measure)

Review and Prep the Hang Power Snatch

Chad’s Snatch Specific Warm-up. Use PVC, then Barbell (omit Squat)

Then, build up to working weight using:

8-6-4-2-2 reps

*Increase load each round with the last set of 2 done at your workout weight.

Prep for the Workout

100-m Run + 2 Hang Power Snatches

*Make any adjustments if needed.

Weightlifting

Hang Power Snatch (1×2)

Metcon

Metcon (AMRAP – Rounds and Reps)

As far as possible in 24 minutes

100-m Run

2 Hang Power Snatches (heavy)

*Every round, add 100-m Run

and 2 HPS
*Coach can give you alternatives if you would rather not run outside

Scale distance added each round (instead of adding 100 m, add 50 m)

Mobility

Warm-up (No Measure)

KB Calf Smash (1 minute e/s)

Lax ball on rig to traps

Wrist and forearm stretches