Crusher CrossFit – Waconia – CrossFit


Warm-up (No Measure)

General Warm-up

• 30-sec Jumping jacks

• 30-Sec Bar hang (passive)

• 12 Squatting Y-raises

• 30-sec Jumping jacks

• 30-Sec Bar hang (active)

• 12 Table rockers w/ 2-sec pause at top

• 30-sec jumping jacks

• 30-Sec arch hold

• 12 Prone snatches on the floor (overhead and down = 1 rep)

Warm-up (No Measure)


5 Snatch Grip Romanian Deadlift

•Pause in the bottom position for 3-sec.

5 Snatch Grip BTN Push-Jerk

• Pause in the catch for 3-sec.

5 Power Snatch w/empty barbell

5 Power Snatch

• Add weight that will be used for the workout.

• Review safe and efficient barbell cycling.

Every 20-sec for 4 rounds: 4 power snatches

• Take this time to dial in your cycling speed.

Rest 3-4 minutes, but remain active and moving. Make adjustments here to load if needed.


Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Women’s RX: 55#

Level 1: 65/45

Level 2: 55/35

Level 3: 45/35/15


Warm-up (No Measure)

90/90 hip stretch sequence spending 30-45-sec in each position:

• Lead leg stretch

• Trailing leg stretch

• Trailing leg hinge

• Bear sit

• Transfer to other side

• Lead leg stretch

• Trailing leg stretch

• Trailing leg hinge


Warm-up (No Measure)


Complete 8 rounds of 10 sec hold @ top of rings, 20 sec rest then 10 sec hold @ bottom of rings, 20 sec rest. Each round consists of both movements.

• Ensure the arms are fully extended at top. Hands and elbows should be next to the body (external rotation).

• The shoulder should be below the elbow at the bottom of the dip. Again, elbows should be “in and back”.

Scaled Options:

Use a dip bar.

Feet assist (as little as possible) with either straight bar or rings. No bands for this skill work.


Crusher CrossFit – Waconia – CrossFit


Warm-up (No Measure)

Row 500m

• 10 Scorpions

• 5 Burpees

• 10 Kang squats with hands on shoulders (no load)

• 5 Burpees

• 10 Scorpions

• Row 250m

Warm-up (No Measure)



7 Russian KBS


•Keep heels to the ground the entire time.



Review all slamball reps must be caught on the bounce. This includes the final rep of a set.

5 Slamballs with a pause at the set-up on each rep.

5 Slamballs-focus on catch

10 Slamballs


Metcon (Time)

4 Rounds for time of:

•500m Row

•21 KB Swings (53/35 lb)

•21 Slamballs (25/20 lb)

Scale load of KB and SB


Warm-up (No Measure)


Execute the following complex:

• 1 Push-up, 1 wall walk, 1 wall-facing HSPU (1 ABMAT if needed), 1 right shoulder tap, 1 left shoulder tap, 1 wall walk to plank, then descend to floor, rest 30 seconds.

• 2x’s Through the complex, rest 1 minute.

• 3x’s Through the complex, rest 90 seconds.

• 2x’s Through the complex, rest 1 minute.

• 1 Complex

Scaled Options:

Do the complex with feet on a 20-in box (1 ABMAT if needed). To increase the difficulty, keep one leg raised.

HSPU will be in a pike position (1 ABMAT if needed).

Handstand Hold

Seated DB Press


Warm-up (No Measure)

KB Hip Floss (1 minute e/s)

Forearm and wrist stretches

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


Crusher CrossFit – Waconia – CrossFit


Warm-up (No Measure)


• Down and back crab walk

• Down and back bear crawl with hips low and knees close to the floor.

Then, 2 rounds:

• 5 Push-ups

• 10 Sit-ups

• 10 OHS with a PVC pass-through at the bottom of each rep.


Warm-up (No Measure)

With a barbell (15-lb barbell for athletes using <45-lb in the workout): 5 Pausing FS
• Pause at bottom and lift the elbows high as you stand.

10 FS with empty barbell.


5 Pausing OHS

• Pause at bottom, but ensure you remain “active” without a “collapse” of the lumbar spine.


1×10 OHS at workout weight.

• The reps should feel light and easy.


10 Kip swings (5 small, 5 big) without a band.

• Keep belly squeezed and legs/feet together.

5 Pausing pull-ups (use a band if needed for this drill and the workout)

• Pause with chin over bar to make sure body is in hollow position. Push away from the bar and move directly into next rep with the same pause at the top.

3 Pull-ups with no pause

Scale to Banded Pull-ups then to Ring Rows if needed


Review technique of the GHD Abmat Sit-ups and perform a set of 10


Metcon (Time)

60 Overhead squats (95/65)

60 Abmat Sit-ups

60 Front squats (45/35)

60 Push-ups

60 Air squats

60 Pull-ups

Level 1: 85/55

Level 2: 75/45

Level 3: 45/35/15

Scale reps down to 50 or 40

Box/Bench Push-ups

Banded Pull-ups or Ring Rows


Warm-up (No Measure)

Downward/ Upward Dog (1-2 minutes)

Couch Stretch (1 minute e/s)

Swimmers stretch


Crusher CrossFit – Waconia – CrossFit


Warm-up (No Measure)

• 1-min Burpees/Kickbacks


5 min AMRAP of:

15 Rope KTE followed by 20 arch body rocks.

• Advanced athletes should be doing strict K2E while aggressively leaning back.

Scaled Options:

8 Rope KTE and 10 arch body rocks.

6-8 Jumping K2E (may need to decrease reps as well) and 20 sec arch body (superman) hold.

6-8 Footwork Attempts or Rope Pulls and 20 sec arch hold

• During the arch body hold, legs should be straight and heels/toes should remain together.


Warm-up (No Measure)


8 Press

• Review proper set-up for the press: weight in heels, knees straight, quads engaged, glutes squeezed, midline locked down and elbows slightly in front of the bar.

8 Press

8 PP, pausing in dip

8 PP


3 rnds of the complex: 1 press + 3 PP

• Use an empty barbell for 1 of these sets, minimum.

• You can add weight during these sets as necessary, but you will still have 20 minutes to find a max set.


1 Press + 3 Push Press (1-1-1-1-1-1-1)

You are finding your heaviest weight for 1 round of the complex. Shoot for 6- 7 rounds in the 20 minutes


Metcon (AMRAP – Reps)

In teams of 3, accomplish as many rope climbs as possible in 12 minutes rotating partners.


½ Climb

2 Foot work attempts

• You can perform seated on a box or from a standing position.

1 Rope pull to stand


Warm-up (No Measure)

Under the body shoulder stretch (30 seconds-1 minute e/s)

Roll out front and back of shoulders using a lax ball while lying on the floor or on the wall


C44 – C44


Warm-up (No Measure)

2 light DB for warmup

2 moderate-heavy DB for wod


2 heavy DB to anchor feet


Warm-up (No Measure)

Dynamic mobility down gym to warm-up


Bird peckers

Half handstands

Lunges + Samson stretch

Crab walk

Up and over the fence

Tall duck walk

Shoulder mobility:

1 min alt. Sides Under the body stretch

1 min over the shoulder tricep stretch. (use a band)


Warm-up (No Measure)

Review power clean with 2 light DB as:



Muscle clean

Power clean

Review hang power snatch as-

Hang to high pull

Muscle snatch

Hang power snatch

Review Anchored DB sit-ups, then perform-

5 sit-ups with no weight

5 sit-ups with light weight

Prep for workout, use workout weight and modifications here:

10 alt. DB hang power snatches

10 sit-ups with DB at chest

5 power cleans


Metcon (Time)

25 DB Power cleans

30 Alt. DB Hang Power Snatches

20 DB power cleans

30 anchored DB sit-ups

15 DB Power cleans

30 Alt. Hang power snatches

10 power cleans

Ligher load

20 PC

20 Alt. HPS

15 PC

20 unweighted anchored situps

10 PC

20 Alt. HPS

5 PC


Warm-up (No Measure)

Grab a Heavy KB and MB or foam roller-

T-spine can opener with KB and MB. 2 min

Childs pose with side reaches. 30 sec each side.

Supine spine twists. 30 sec e/s

01/26/2019 CF

Crusher CrossFit – Waconia – CrossFit


Warm-up (No Measure)

Warm Up:

Run 12 laps around the rig – 6 one direction, 6 the other. (Or 400m outside) Find a partner for the day while running – maybe someone new!


10 Burpees

20 Mountain Climbers (R+L =1)

Grab Barbells

Deadlift – Discuss movement

10 DL with pause in set up and at top

5 DL at your own pace

Hand Power Clean – Discuss

5 Hang Clean pulls – pause at knee

5 Hang Power Cleans – pause at catch

5 Hang Power Cleans – Own Pace

Push Jerk – Discuss

5 Strict Press – Pause OH

5 Push Press – Pause in Dip

5 Push Jerks – Pause in Catch


3 Rounds (Only 8ish minutes here)

5 Deadlifts

5 Hang Power Cleans

5 Push Jerks

*Increase weight each round and get to WOD weight.


Metcon (AMRAP – Rounds and Reps)

In teams of 2

AMRAP 18 minutes of:

9 Deadlifts (135/95)

9 Hang power cleans (135/95)

9 Push jerks (135/95)

No RX+ Today – Just move faster.

Partners alternate on the minute, and pick up where their partner left-off

Score: Total rounds/reps for the pair

Level 1:


Level 2:


Level 3:



Warm-up (No Measure)


Grab a foam roller and address your body where needed. Use the posters by the mobility area for some guidance.

01/25/2019 CF

Crusher CrossFit – Waconia – CrossFit


Warm-up (No Measure)

Warm Up:

First round done as a class – second and third at your own pace

3 Rounds

200m Run (or 6 laps)

8 Single Leg Romanian Deadlift (4 each side)

8 Push Ups

8 Jumping Air Squats

Then break off and grab a barbell once you are complete.


Warm-up (No Measure)

Movement Prep

DEADLIFT – grab barbell

10 Deadlifts – 1-5 Pause on coaches call, 6-10 at athletes pace

3 x 5 DL to build to workout weight – Do these as a class so the first two sets are with the coach

1 x 5 Deadlift at workout weight – WOD tempo

WALLBALL – Get WOD weight

5 Wallballs with 2 sec pause in the bottom “Squat and hold – Throw” – Work on Depth here.

10 wallballs at WOD tempo


Metcon (AMRAP – Reps)

The deadlift weight should be 60% or less of your 1RM – being able to do 5-10 reps at a good pace in WOD.

AMRAP in 12 min of:


Wallballs (20/14)

Deadlifts (225/155)

RX+ 265/185 (or 60% of 1rm if heavier then 225)

Level 1:

Same reps and Wallballs


Level 2:

14/10# WB


Level 3:


10/8# WB


Ring Dips (1 x Max Set )

Warm up with 2 x 3 Strict ring rips


One attempt to find max reps of strict ring dips. Scale would be assisted strict. Have a partner with you to help count and motivate.


Warm-up (No Measure)


Green Band –

Banded Hamstring Stretch – 1 Minute each direction each side

Center – Drop leg to left – Drop leg to right.

01/24/2019 CF

Crusher CrossFit – Waconia – CrossFit


Warm-up (No Measure)

Warm Up:

*If you choose to run today – please do so at your own risk and watch for ice.

Row/Run 400m


*30 Second Handstand Hold {Piked with toes on a box or Plank}

*10 Push Ups

*8 Sets of 3 Mountain Climbers with a twist – reaching to the ceiling – 4 per side

*10 Scap Push Ups

*30 Second HS Hold/Pike Position off Box/Plank

*2 Sets of 3 HSPU or whatever your movement in the WOD is going to be – use this moment to warm up and set up that movement

Warm-up (No Measure)

Muscle Up Warm UP and Modifications

Movement Options – MU, Banded MU Transition, or 5 Dips (hard) and 5 Ring Rows (hard)

Take 5 minutes to set up your equipment and space and perform 2 sets of 3 of your movements – First set being an easier version, second set being your workout of the day.


Metcon (Time)

5 Rounds for time of:

400m Run/Row

15 Handstand push-ups

5 Muscle-ups

RX+ Strict HSPU and Strict MU – RX+ Athletes will have a 22 Minute Time Cap

Level 1:

400m Run/Row

15 Piked toes on a box PU

5 Strict Ring Dips (hard)

5 Strict Pull Ups

Level 2:

300m Run/Row

15 DB Shoulder Press (Challenging Weight)

5 Dips Assisted

5 Assisted Pull Ups

Level 3:

300m Run/Row

15 DB Shoulder Press (Challenging weight)

5 Box Dips – Feet assisted

5 Ring Rows

Metcon (No Measure)

This is for quality and skill work – no score recorded.


15 Rope Knees to Elbow

20 Arch Body Rocks (Superman position)


Level 2:

10 Jumping Rope K2E

20 Arch Body Rocks

Level 3:

15 Hanging Knee Raises

20 Second Superman Hold


Warm-up (No Measure)


As a class – LAX ball on traps and neck using pole of rig – 1 minute each side

Then move to floor – LAX Ball to upper back and shoulders – 1 minute each side


Crusher CrossFit – Waconia – CrossFit


Warm-up (No Measure)

Warm Up:

2 Rounds

• 30-sec Downward dog stretch

• 30-sec Passive hang from pull-up bar

• 8 Burpee box jumps (Step up on the first round)


• 8 Box jumps as will be performed in the workout.


Warm-up (No Measure)

Continued Warm Up with WOD Movements:


5 Sumo DL

• Look for flat back in the set-up and for knees to stay push out and over toes.

5 Sumo DL, shrug slow – stand fully before shrug

5 Sumo DL, shrug fast

5 SDLHP, (full movement)

12 SDLHP at workout weight

•If the athlete cannot complete the 12 reps without shifting to the ball of their foot to complete the range of motion, the loading selected is too heavy.


10 Kips

2×3 Chin-over-bar pull-ups

2×3 C2B pull-ups

• Can use bands or no bands

6 pull-ups as will be performed in the workout

SCALED OPTIONS for C2B: Regular PU or Banded PU or Ring ROW


-For Today – we want everyone jumping – lower the box to a height you can jump. Jump to a plate if needed.

Prep for Workout – ensure everything is set up


Metcon (Time)


3 Rounds for time of:

•36 Box jumps (24/20)

•24 Sumo deadlift high pulls (75/55)

•12 C2B Pull-ups

Level 1:


Regular Pull Ups

Level 2:


Regular Pull Ups or banded Pull Ups

Level 3:

Same Reps

Lower Box Height

35/15# SDHP

Banded PU or Ring Row

Metcon (Distance)

10 Minutes to Handstand Walk as far as possible – For those of you HS Walking – Record your furthest unbroken distance.


10 min to handstand walk as far as possible.

• Athletes can scale this to a wall facing HS traverse

• OR – Spend 10 Minutes working on Box Around the Worlds or Seated DB Shoulder presses in sets of 10.


Warm-up (No Measure)


Grab a Band –

Peform shoulder stretches at the rig


Banded Hamstring Stretch laying on the floor


Crusher CrossFit – Waconia – CrossFit


Warm-up (No Measure)

Warm Up

1 Min light plate (no more than 25-lb) ground to overhead.

1 Min squat and reach (stand between reps).

1 Min kneeling tricep stretch.

1 Min alternating figure 4 pistol.

Then – Skill Portion – Totaling 8 Minutes

8 Rounds

10 Sec Hold – Top of RIngs

20 Sec Rest

10 Sec Hold- Bottom of Rings

20 Second Rest

Scaled Options:

Use a dip bar.

Feet assist (as little as possible) with either straight bar or rings.

Note: no bands for this skill work.


Warm-up (No Measure)

3 sets of partner front rack drill/athlete.

• Partner 1 does all 3 sets of 5-sec “active”per arm, then switch.

10 Barbell Front Squats

You have 6 Minutes to warm up to your first working set. Start with sets of 3, move to sets of 1.

For the workout – We will go ever 2.5 – 3 minutes. Finding a heavy single – or 1RM

Front Squat (1-1-1-1-1-1-1)

Working up to a heavy – add weight each set.

To modify – Keep light and do sets of 5


Warm-up (No Measure)


Spend 5 minutes smashing the lats, upper back and shoulders, pecs, front of shoulders, and triceps. Use foam roller or lacrosse balls