Month: January 2019

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Set up Lanes in the box for the warm up and WOD

:30 Seconds

Easy Shuttle Runs

Walking Quad Stretch

Walking Knee to Chest

Moderate Shuttle Runs

Straight Leg Kicks

Cradle Stretch

Side Shuffle

Walking Samson

Walking Spidermans

Side Shuffle (Other Direction)

Air Squat + 3 Broad Jumps

Walkouts

Using a light DB:

:30 Seconds per movement

Right Arm Farmers Carry

Left Arm Farmers Carry

Right Arm Front Rack Dumbbell Carry

Left Arm Front Rack Dumbbell Carry

Right Arm Overhead Dumbbell Carry

Left Arm Overhead Dumbbell Carry

Mobility:

1 Min Each Side each movement

Pigeon Pose

Couch Stretch

Skill/Strength

Warm-up (No Measure)

Teaching and Movement Prep

Sit Ups- Up and Down – Shoulders

Shuttle Sprints – Steady vs. Abrupt – Alternate Legs

DB Snatches – Muscle or Power – Rule of Thumb

Movement Prep

Each Arm With Lighter Weight:

3 Deadlifts

3 Jump Shrugs

3 High Pulls

3 Strict Press

3 Dumbbell Snatches

REHEARSAL (30:00 – 40:00)

2 Rounds

8 AbMat Sit-ups

6 x 10 Meter Shuttle Sprints

4 Alternating Dumbbell Snatches (Lighter Weight)

**Second Round, build to workout weight

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30 AbMat Sit-ups

20 – 30ft Shuttle Sprints

10 Alternating Dumbbell Snatches (70/50)

**Use a heavier weight than you normally do, but you should be able to do 12-15 reps unbroken when fresh**

Level 1:

50/35

Level 2:

40/25

Level 3:

20 Sit Ups

25/15

10 sprints

Mobility

Warm-up (No Measure)

Mobility:

Upward/Downward Dog – cycle through 5 times

Pigeon Pose 1 Min a side

Couch Stretch 1 Min a side

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute

Active Spidermans

PVC Pass Throughs

Active Samson

PVC Lat Stretch

Push-up to Down Dog

PVC Hinge Drill

PVC/Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility:

PVC Lat Stretch

PVC Hinge

Skill/Strength

Warm-up (No Measure)

Teaching Movements:

Deadlift – Grip – Arms – Prep

5 Overhand Grip DL

5 Mixed Grip DL

5 Slow Mixed Grip DL

Hang Power Cleans – Arms – Catch – Prep

5 Hip Hinges

15 Seconds Receiving Position Hold

3 High Hang Power Clean

3 Hang Power Clean

Push Jerks – Arms – Catch – Prep

15 Seconds Receiving Position Hold

5 Push Jerks

Full DT Complex with Empty Bar

Move to Heavy Hang Power Cleans (15 minutes)

Hang Power Clean (5-5-3-2-2-2…)

Athletes will team up with others who plan on using similar weights. Athletes will have 15 minutes to build up to their heavy set of 2. Note that the first hang power clean starts with a deadlift and a pause. Looking to make some good progress with hang power clean technique here, as it will transfer over greatly to “DT”.

Warm-up (No Measure)

Get weights ready for WOD and perform rehearsal:

1 Round

4 Deadlifts

3 Hang Power Cleans

2 Push Jerks

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Level 1: 135/95

Level 2: 115/75

Level 3: 95/65

Mobility

Warm-up (No Measure)

Mobility:

Foam Roll Lats – 1 Min Per Side

Foam Roll T Spine – 1 Minute

LAX Ball to Low Back

Body Twists on floor

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up:

5 Min for Quality:

5 Calorie Row

5 Push-up to Down Dog

5 Active Samson Each Side

5 Active Spidermans Each Side

5 Pausing Air Squats

Repeat until 5 Min is reached

PVC Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

MOBILITY

Front Rack Stretch:

1 Minute Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch:

45 Seconds – From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

Ankle Stretch:

30 Seconds Each Side

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Skill/Strength

Warm-up (No Measure)

Movement Prep

Row

Speed Through the Middle – Use your hips –

Movement Prep

:10 Seconds Fast

:20 Seconds Easy

:10 Seconds Fast

:20 Second Easy

DOUBLE UNDERS

Swing & Catch

Movement Prep

Establish “Catch” Position

10 Swing & Catches

:20 Seconds Easy Single Unders

:20 Seconds Quick Single Unders

:20 Seconds Double Under Practice

Movement Substitutions

Reduce Reps

30 Seconds of Double Under Practice

40 Single Unders

FRONT SQUATS

Tuck Under – Practice this movement with air squats

Movement Prep

5 Pausing Front Squats – coaches call

5 Front Squats

Build to Workout Weight 60% 1RM

WOD Rehersal:

2 Round

7 Calorie Row

5 Double Unders

3 Front Squats

Metcon

Metcon (6 Rounds for time)

On the 3:00 x 6 Rounds:

12/9 Cal Row

25 Double Unders

5 Front Squats 60% 1RM

RX+ 70% 1RM

Scale:

10/7 Cal Row

50 Singles

5 Front Squats

Mobility

Warm-up (No Measure)

Mobility:

Thread the needle – lay on back – cross one ankle over opposite knee. pull that knee into chest – relax head.

Low Back Body Twist

LAX Ball to Hips

Foam Roll IT Bands

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up:

Grab a Partner – starts on rower, one does the other movement.

P1: 1 Min Easy Row

P2: Active Spidermans

Switch

P1: 0 :45 Seconds Moderate Row

P2: PVC Pass Throughs

Switch

P1: 0:30 Seconds Faster Row

P2: Push-up to Down Dog

Switch

Then –

PVC Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Then,

10 PVC Pass Throughs

Skill/Strength

Warm-up (No Measure)

Movement Discussion

KB SDHP

Fast through the middle

Elbows high

5 deadlifts

5 High Pull

5 Sumo Deadlift High Pull

LATERAL BAR BURPEES

Discuss form and technique – shoot the feet – Jump vs. Step.

Then,

3 Push Ups

3 Frog Hips

3 Lateral Bar Burpees

POWER SNATCH

Discuss form and technique – Speed through the middle- Burgener Warm Up.

Then,

2 High Hang Power Snatch

2 Hang Power Snatch

2 Power Snatch

Build to your workout weight.

WOD Rehersal

1 Round

15 KB SDHP

5 Power Snatches (Opening WOD Weight)

5 Lateral Bar over Burpees

Metcon

Metcon (AMRAP – Reps)

Metcon:

Score: Total Burpees of entire WOD

AMRAP 5:

30 KB SDHP 53/35

21 Power Snatches (95/65)

Max Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

30 KB SDHP 53/35

15 Power Snatches (115/80)

Max Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

30 KB SDHP 53/35

9 Power Snatches (135/95)

Max Lateral Barbell Burpees

Level 1:

75/55; 95/65; 115/85

Level 2:

65/45; 75/55; 95/65

Level 3:

45/35; 55/45; 65/55

Burpees In place or to a box

Mobility

Warm-up (No Measure)

Mobility:

Runners Lunge – 45 Sec each Side

Foam Roll Lats

Foam Roll Low Back

Crusher CrossFit – Waconia – Mobility

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up:

1 Min Easy Row

15 Medicine Ball Deadlifts

1 Min Easy-Medium Row

15 Squat to Medicine Ball

30 Sec Medium Row

10 Medicine Ball Strict Press

30 Sec Faster Row

10 Medicine Ball Slams

MOBILITY:

1 Minute Medball Squat Hold (Use elbows to push knees out, stay on heals)

KB Ankle Stretch – 45 Sec each Side

Skill/Strength

Warm-up (No Measure)

Discussion of movements:

WALLBALL

-Discuss technique – go through movement form and coach as needed.

Then,

5 Front Squats

5 Push Press

5 Wallballs

KB SWINGS

Discuss Technique.

Then with a light weight,

5 KB Deadlifts

5 Russian KB Swings

5 American KB Swings

ROWING:

Discuss Technique

Then,

30 Seconds easy

20 Seconds Moderate

10 Second Sprint

Rehearsal of WOD:

20 Seconds of Wallballs

20 Seconds of KB Swings

20 Seconds Row

Metcon

Metcon (AMRAP – Reps)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Kettlebell Swings (53/35)

1 Minute Calorie Row

1 Minute Rest

Level 1: 14/10; 35/26

Level 2: 10/8; 26/18

Level 3: 8/6; 18/10

Mobility

Warm-up (No Measure)

Mobility:

Childs Pose – Walk hands to left, right and back to center

Thread the Needle – Both sides 45 Seconds

Grab a foam roller – pick a movement from the poster by mobility area and attack it

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Announcements:

**6AM Class will be cancelled effective next week

**7:30PM CrossFit will be Bootcamp for the next 4 weeks on Mon and Wed only. Tues and Thurs is still there!

**Fitness Reimbursement – It is now offered at Crusher! Yeah! Sign up online.

**Please no food in the kids area – and wash hands before entering!

Play Bucket Toss to Warm Up-

Coach will explain!

Skill/Strength

Warm-up (No Measure)

Prep Overhead and for Workout

As a group, briefly review the Overhead Movements with an empty barbell (or PVC) as:

Cuban Press—Press—Push Press—Push Jerk—Split Jerk

Then, work up from your lightest weight to heaviest weight using:

10 reps (add weight)

8 reps (add weight)

6 reps (first weight)

5 reps (second weight)

4 reps (third weight)

3 reps (fourth weight)

*Practice cycling while the loads are still light enough.

*Then, bring the load down to your lightest weight and prep as needed for the workout.

*If needed, row a quick 100 m to get your heart rate back up

Metcon

Metcon (Time)

14 Shoulder-to-Overhead

Row 1k

12 Shoulder-to-Overhead

Row 500 m

10 Shoulder-to-Overhead

Row 1k

8 Shoulder-to-Overhead

Men: 135-155-185-205

Women: 95-105-115-135

RX+:

Men: 155-185-205-225

Women: 115-125-135-155
Level 1: Men: 115-135-165-185

Women: 75-85-95-115

Level 2: Men: 95-115-135-155

Women: 65-75-85-105

Level 3: Men: 45-65-75-95

Women: 35-45-55-65

Mobility

Warm-up (No Measure)

1 min. each side Pole Stretch + 1 min. each side Side Pole Stretch.

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Announcements:

**6AM Class will be cancelled effective next week

**7:30PM CrossFit will be Bootcamp for the next 4 weeks on Mon and Wed only. Tues and Thurs is still there!

**Fitness Reimbursement – It is now offered at Crusher! Yeah! Sign up online.

**Please no food in the kids area – and wash hands before entering!

Get Sweaty With a Light KB!

8-7-6-5-4-3-2-1

Good Mornings

High Pulls (use two arms instead of one)

Goblet Squats

Russian Swings

Halos

Hip/Squat Drills #2 (use light-mod. KB)

2 rounds

10 Goblet Squats (slow controlled)

10 Dynamic Pigeon Poses (5 each side)

10 Cossack Squats + 5-sec. Pause at each rep (5 each side, hold KB)

10 Wall Squats (slow controlled)

Skill/Strength

Warm-up (No Measure)

Rope-Climb Technique/Shoulder Prep

First review the various Rope-Climb techniques and the Shoulder-Prep movements.

Then, in partners, while one person works on the Rope-Climb portion, the other works on the Shoulder Prep.

P1) 5 Seated to Standing

P2) 5 reps Standing Letters holding two light plates

Switch

P1) 2-3 Rope Climbs (or Attempts, Box Climbs, or more Seated to Standing)

P2) 5-10 reps Standing Shoulder Elevation/Depression with Plates

Switch

KB and Workout Prep

With the same KB you used in the warm-up, as a group perform:

6 Split Squats (each side). When you switch legs, switch arms, too. Figure out which way is more comfortable to hold the KB depending on which leg is forward.

6 Press + 5-sec. Hold Overhead (each side)

Then, using workout weight, perform:

4 laps OH Carry (2 each arm)

6 Split Squats each side/arm

Metcon

Metcon (Time)

3 rounds

4 laps 1-arm KB OH Carry (R)

9 1-arm KB Split Squats (R)

3 Rope Climbs

4 laps 1-arm KB OH Carry (L)

9 1-arm KB Split Squats (L)

KB: 53/35 lb.
Scale load of KB and to Seated Rope Climbs

Mobility

Warm-up (No Measure)

Under the body shoulder stretch (30 secs e/s)

Child’s Pose (1-2 minutes while walking hands to left/center/right)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Announcements:

**6AM Class will be cancelled effective next week

**7:30PM CrossFit will be Bootcamp for the next 4 weeks – Mon and Wed only… Tues and Thurs will still have 7:30pm

**Fitness Reimbursement – It is now offered at Crusher! Yeah! Sign up online.

**Please no food in the kids area – and wash hands before entering!

Get Sweaty in Partners!

While one person performs 10 cals. on the rower, the other performs

Alternating Long Lunges + Samson Stretch

Switch

While one person performs 10 cals. (faster than before) on the rower, the other performs

AMRAP 5 Jumping Lunges + 5 Standing Toe-Touches (Bend over and touch toes—Yup!)

Switch

In Partners or Groups of Three (I go, you go)

2 sets

5 Plated Good Mornings + 10-sec. Superman Hold at top position.

5 Sit-ups

Skill/Strength

Warm-up (No Measure)

Prep for Workout

10 Box Step-ups + 5 Box Jumps

10 Kipping Swings + 5 Hanging Leg Raises + 5 Toes-to-Bars (or attempts)

10 Sit-ups

*Prep as needed for the workout

Metcon

Metcon (AMRAP – Reps)

4 min. Row for Cals.

2 min. Toes-to-Bars

2 min. Superman Hold w small plates

4 min. Row for Cals.

2 min. Modified GHD Sit-ups

2 min. Box Jumps (24/20 in.)

4 min. Row for Cals.

Scaled Option:

4 min. Row for Cals.

2 min. Lying Hands-to-Feet

2 min. Superman Hold

4 min. Row for Cals.

2 min. Sit-ups

2 min. Step-ups

4 min. Row for Cals.

Mobility

Warm-up (No Measure)

Row/Walk for 3-5 min. to get HR down

C44 – CrossFit

Equipment:

Warm-up (No Measure)

Jump rope

Box

Warm-up

Warm-up (No Measure)

Set a 10 min clock and keep moving through the following 4 movements:

40sec Jump Rope (DU/singles)

20sec Superman hold

20sec Hollow Body Hold

20 sec Squat jumps (scale to air squats)

Skill/Strength

Warm-up (No Measure)

Seated Box Jump

Spend 8mins to build to a tough height for a single rep

Prep for WOD

Warm-up (No Measure)

Prep for workout by performing as you will in the wod:

10 box jumps

Practice box pushes for 2 lengths of gym

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

20 box jumps

20m (down the gym and back)
Scale to small box jumps or step-ups and small box pushes

Mobility

Warm-up (No Measure)

Grab a heavy KB-

KB ankle/calf smash (2min e/s)

3x through Down dog to childs pose. Stretch out calves in downdog