Month: January 2019

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up:

8 Min AMRAP – Warm Up Pace

• 10 cal Row, increasing pace each round

• 1 push-up + wall walk

• 20 Mtn climbers

Skill/Strength

Warm-up (No Measure)

8 Air Squat, pausing

• Hold 3-sec in bottom of squat and assess depth – are you at parallel

• Stand to Full Extension

10 Air Squats

• At workout pace

• Establish butt target if you can’t get to parallel

Using WOD Weight

8 KB Deadlift

8 KBS to eye level

2×8 KB Swing

• Change the KB weight now if needed between rounds of KBS

Then,

Practice a Round of the WOD. You should be between 1 Min and 1:20 – If not, make adjustments

Metcon

Metcon (Time)

Every 2 min for 10 Rounds of:

•10 Row (cal)

•12 KB Swings (1.5/1)

•14 Air squats

Score: Slowest Round

Scale:

Scale Load for KB

Reduce Reps to 8, 10, 12.

Level 3 Reps:

6,8,10

Warm-up (No Measure)

After WOD Skill Work:

Handstand Push Up

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).

Mobility

Warm-up (No Measure)

Mobility:

Cool Down Row if Interested

Foam Roll Lower Back

Foam Roll Lats

Upward/Downward Dog

C44 – CrossFit

Equipment:

Warm-up (No Measure)

Slam ball

Box

Warm-up

Warm-up (No Measure)

Get warm-

6 min AMRAP:

6 forward facing Step ups

6 alt. Bird peckers

6 lateral step ups. each side

6 Slamballs

Then, Review for workout:

SB squat cleans:

6 SB deadlifts

6 SB front squats

6 SB squat cleans

Then,

Rehearse for WOD and coach as you go. Use workout weight and progressions-

2 rounds:

4 SB squat cleans

4 SB step-ups (hold SB however, scale to unweighted)

2 rounds:

4 box jump overs (scale to step-overs)

8 SB deadlifts

2 rounds:

4 Slamballs

4 Burpee to SB +toss over shoulder

Metcon

Metcon (AMRAP – Reps)

4 min AMRAP-

8 Slamball Squat Cleans

8 Slamball Step-Ups

Rest 2 min

…then…

4 min AMRAP-

8 Box jumps overs

16 SB deadlifts

Rest 2 min

…then…

4 min AMRAP-

8 slamballs

8 Burpee to Slam ball + toss over the shoulder

Mobility

Warm-up (No Measure)

SB Psoas smash (1-2min e/s)

Box hip flexor stretch (1 min e/s)

Under the body stretch (30 sec e/s)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Play Hoover Ball to Warm Up

Mobility/Stability Work

2 Rounds

6 Spicy Hip Stretch – each position

6 reps Hip Flow #2

2 Rounds

10 Superman (In Plank position, raise L arm, R leg off floor – Switch) – Hold for 3 sec. each rep.

20 Floor Back Extensions

Skill/Strength

Warm-up (No Measure)

As a group, perform:

10 MB Front Squats

10 Sit-ups

10 Parallette Jumps (forward facing)

5 x 1 Front Squat + 1 Wall Ball + 5 Wall Balls

10 V-Ups or workout modification

10 Lateral Parallette Jumps or workout modification

*Prep as needed for the workout.

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

10 Wall Balls (20/14 lb.)

10 V-ups

20 Lateral Parallette Jumps

*Only one person working at a time. Partners complete one round at a time.

Scaled:

8 Reps of Each

Tuck Ups or Sit Ups

Lower item to jump over -or line

Mobility

Warm-up (No Measure)

Mobility:

Partner Wall Stretch – Place hands on wall – partner presses between shoulder blades lightly, drop head through arms.

SWITCH

Foam Roll IT Bands

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up in Groups of 3

*One person is on the rower while the other two perform a MB drill.

*30 sec. at each station, then rotate A to B, B to C, and C to A, one round a piece, 90 sec. total (not including transitions).

Partner A: Row, arms only

Partners B and C: Lying Med-Ball Throws

Perform 2 more rounds with:

Partner A: Row, legs only → Row, arms and legs

Partners B and C: Lying Kicking Med-Ball Passes + Lying Med-Ball Throws again

Pec Mobility

2 Minutes Each:

Foam roll/LAX ball pecs (1 min. each side)

Partner Pec Stretch (1 min. each partner)

Skill/Strength

Warm-up (No Measure)

Quick Movement Reviews

First, review the Bent Over Row with the empty barbell, then:

Quick Bench Press Review

Lay on bench, perform 10 reps PVC Bench Press.

Lay on bench, place barbell in J-Cups and practice spotting, then perform 10 reps, switch partners.

POP: heel contact with the ground, elbows in on the descent and ascent, contact the bar with under chest, lock out above the shoulder joint (semi-circle bar path).

Work up to starting weights for both movements.

Add weight x 8 reps of each

Add weight x 5 reps of each

Add weight x 3 reps x 2 sets

*Then, take down weight and figure out rotation between partners, who will share bars/stations and who goes first heat, then second heat.

Skill/Strength

Warm-up (No Measure)

You will do a bench and a row each round – 5 minute rest between the rounds. Aim for 75% 1RM.

Work with a partner to ensure you have spotters.

Bent Over Row (5-5-5-5-5)

Bench Press (5-5-5-5-5)

Mobility

Warm-up (No Measure)

Grab a LAX Ball

-Pecs

-Lats

-Upper Back/Shoulders

Spend 1 Minute on each side and on each area.

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up:

1 Minute

Very Easy Row

Active Samson + Air Squat

Upper Back Foam Roll

1 Minute

Easy Row

Active Spidermans

Kettlebell Thoracic Opener

1 Minute

Easy-Moderate Row

Push-up to Down Dog

Kettlebell Ankle Stretch (1 Minute Each Side)

MOBILITY

Upper Back Foam Roll

Kettlebell Thoracic Opener

Kettlebell Ankle Stretch

Skill/Strength

Warm-up (No Measure)

Teaching and Movement Prep:

Row – Seat Away From Feet – Grip on Handle – Prep

Establish Seat Position

30 Seconds of Rowing & Grip

KB Swings – Same as Rower – “Seat” away from heels – gas pedal – Prep

Lighter KB

5 KB DL

5 Russian Swings

5 Full Swings

Rehersal

1 Round

200m Row

10 KB Swings – lighter weight

—Build to WOD Weight–

1 Round

100m Row

5 KB wings (WOD weight)

Metcon

Metcon (Distance)

AMRAP 10: Row for Meters

On the 0: 1 Kettlebell Swings

On the 1: 2 Kettlebell Swings

On the 2: 3 Kettlebell Swings

On the 3: 4 Kettlebell Swings

On the 4: 5 Kettlebell Swings

On the 5: 6 Kettlebell Swings

On the 6: 7 Kettlebell Swings

On the 7: 8 Kettlebell Swings

On the 8: 9 Kettlebell Swings

On the 9: 10 Kettlebell Swings

Kettlebell: 53/35

Modify this workout by weight of KB. You can also modify by height of the KB

Mobility

Warm-up (No Measure)

Mobility:

Upper Back Foam Roll – Grab KB Over head to anchor if you would like

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Grab a purple band

:30 Seconds

Quad Stretch

Knee To Chest

Banded Pass Throughs

Active Samson

Active Spidermans

Banded Pull Aparts

Air Squats

Push-up to Down Dog

Banded Good Mornings

Banded Walks

Take 10 steps in each direction, followed by 10 squats. Repeating this for 5 steps in each direction and 5 squats.

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

45 Sec of Each

Squat Hold

Childs Pose

Wrist Stretch

Skill/Strength

Warm-up (No Measure)

Teaching and Movement Prep

Chest to Bar Pull Ups – Around the Bar – Big Chest – Movement Prep

10 Scap Pull

5 Kip Swings

1-3 Strict Pull Ups (C2B if possible) {Scale Ring Row}

5 Lat Pressdowns (big kip with press down) {Scale Kipping Swings}

3 Pull Ups {Scale – Rings or Banded}

3 Chest to Bar Pull Ups {Scale to movement of the day}

Movement Subs:

Pull Up, Jumping C2B, Banded PU, Ring Row

Front Squats – Big Chest – Spread the Floor – Prep

Establish Front Rack

5 Pausing Front Squats (big chest)

5 Front Squats – slow on the way down spreading the floor

Burpees – Upper Body – Prep

6 Frog Hop

3 Pausing Burpees

3 Burpees

FRONT SQUAT WEIGHTLIFTING PORTION – 15 minutes to build to a heavy complex

Pause Front Squat +Front Squat (Heavy Set of 1 )

Work with a partner to help count the 2 second pause. Avoid bouncing out after the pause – drive straight up

3-3-2-2-1-1…

15Min Time Cap

Then – rehearse the WOD

5 C2B Pull Ups

4 Front Squats 165/110

3 Burpees

Metcon

Metcon (Time)

3 Rounds:

10 Chest to Bar Pull-ups

10 Front Squats (165/110)

10 Burpees

Level 1:

135/95

Scale to Regular Pull Ups

Level 2:

115/75

Scale to Banded PU or Jumping

Level 3:

75/45

Scale to Ring Row or Jumping

Mobility

Warm-up (No Measure)

Mobility:

Squat Hold

Wrist Stretch

Childs Pose – Walk hands Left and Right

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up:

:30 Seconds of each

Plate Hops

Quad Stretch

Knuckle Drags

Plate Push Presses

Active Samson

Active Spidermans

Plate High Pulls

Push-up to Down Dog

Air Squats

Plate Ground to Overhead

Side Lunges

Plate Counterbalance Squats (Press Away From Body During Squat)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

MOBILITY

Box Supported Ankle Stretch: 1 Minute

Child’s Pose on Box: 1 Minute

Skill/Strength

Warm-up (No Measure)

Teaching and Movement Prep

Wallballs – Bottom Position – Prep

20 Sec – Bottom Position Hold

5 Push Press

5 Thrusters

5 Wall Balls

Box Jumps – Hips, Knees – Prep

5 Step Ups Each Leg

10 Small Hops

10 Tall Hops

3 Box Jumps (small if needed first)

3 Box Jumps (bigger/at workout height)

Calorie Row – Handle Beat the Knees – Prep

40 Seconds Slow Row – Focus on Hands before knees

Sumo DL High Pull – Stance & Grip -Timing – Prep

3 Sumo DL

3 Sumo DL and shrug

3 Sumo DLHP Slow

3 Sum DLHP Fast

Push Press – Heels Down – Elbows Forward – Prep

5 Strict Press

5 Second Dip Hold

5 Push Press

Build to workout weights

Rehersal – Nail down logisitics

1 Round

5 Wallballs

5 SDHP

5 Box Jumps

5 Push Press

5 Cal Row

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Mobility

Warm-up (No Measure)

Mobility:

Box Supported Ankle Stretch

Childs Pose with Box

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm Up

()

Warm-up (No Measure)

Line Drills

6 Laps around the Rig

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Barbell/PVC Warmup

5 Good Mornings

5 Back Squats

Flag Pole PVC Stretch

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

MOBILITY (10:00 – 12:00)

Child’s Pose on Box: 1 Minute

Box Supported Ankle Stretch: 30 Seconds

Skill/Strength

Warm-up (No Measure)

Movement Teaching:

TOES TO BAR – Ears – Prep

10 Scap Pull-ups

10 Kip Swings (Focusing on Ears)

1-3 Strict Toes to Bar

3 Knees to Chest

3 Toes to Bar

Movement Substitutions

Reduce Reps

Toes as High as Possible

Knees to Chest

Knees Up

BOX JUMP OVERS- Knees Out – Stay in Box – Prep

3 Step-ups (Each Leg)

10 Small Hops

10 Tall Hops

3 Box Jumps (Smaller Height)

3 Box Jumps (Workout Height)

Push Press – Dip – Heels – Prep

5 Strict Press

5 Dip & Pops (Just Legs)

5 Push Presses

Now go into finding a heavy set of 10 push press. Build by using sets of 5. Find a weight and perform 2 sets of heavy 10.

Push Press (5-5-5-10-10 (suggestion))

Take a few minutes to warm up to a heavy set. Perform 2 sets of 10 – resting between each set.

Then get your barbell set for the WOD and perform:

1 Round

4 Push Presses

4 Toes to Bar

4 Box Jump Overs

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

2 Push Presses (115/80)

2 Toes to Bar

2 Box Jump Overs (24/20)

4 Push Presses (115/80)

4 Toes to Bar

4 Box Jump Overs (24/20)

6 Push Presses (115/80)

6 Toes to Bar

6 Box Jump Overs (24/20)

…

Up by 2’s Until Finish

RX+: 135/95

Level 1: 95/65

Level 2: 75/55

Level 3: 65/45

Movement Scale – what you discussed in warm up – keep reps the same.

Mobil: Warm-up (No Measure)

Mobility:

Foam Roller and Barbell – Place foam roller mid/upper back – reach over head to the barbell – hips off the ground. Once in place, lower and raise hips up and down. Breath!

Use Barbell to smash IT Bands

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds

Active Samson

Hollow Hold

Active Spidermans

Arch Hold

Air Squats

Push-up to Down Dog

PVC Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Warrior Squats: 1 Minute

Front Rack Stretch: 1 Minute

Skill/Strength

Warm-up (No Measure)

Teaching and Prep

Bike/Row/Run Options

Toes to Bar – Start Small – Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Toes to Bar

7-10 Kips – Gradually Building to Toes to Bar

Movement Substitutions

Reduce Reps

Toes as High as Possible

Knees to Chest

Knees Up

Bar Facing Burpees – Stay Tight – Prep

3 Bar Facing Burpees – each

Hang Squat Clean Thrusters – Meet in the middle – Prep

2 High Hang Power Cleans

2 Hang Power Cleans

2 Pausing Front Squats

2 High Hang Squat Cleans

2 Hang Squat Cleans

Thruster Movement Prep

3 Pausing Thrusters (Bar Pauses on Shoulder Before Squatting)

3 Thrusters

Build to Workout Weights

Rehearsal

1 Round

2 Bar-Facing Burpees

2 Hang Squat Cleans

2 Toes to Bar

2 Thrusters

2 Calorie Assault Bike/Row or Run 50m

Each Partner (Waterfall Style)

Metcon

Metcon (AMRAP – Reps)

You can Row – Run – or Bike if available

Teams of 3

For Time (30 Minute Time Cap):

2 Rounds

30 Bar-Facing Burpees

30 Hang Squat Cleans (95/65)

30 Toes to Bar

30 Thrusters (95/65)

100/75 Calorie Row or 1000m Run Together

2 Rounds:

30 Bar-Facing Burpees

30 Hang Squat Cleans (115/80)

30 Toes to Bar

30 Thrusters (115/80)

100/75 Calorie Row or 1000m Run Together

2 Rounds:

30 Bar-Facing Burpees

30 Hang Squat Cleans (135/95)

30 Toes to Bar

30 Thrusters (135/95)

If you need to modify movements, modify to what we did in the prep.

Level 1:

75/55; 95/65; 115/80

Level 2:

65/45; 75/55; 95/65

Level 3:

45/35; 55/45; 65/55

Mobility

Warm-up (No Measure)

Mobility:

LAX Ball to Traps – use rig

LAX Ball to hips

LAX Ball to upper shoulders