01/02/2018

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Squatting Warm-up

Min. 1: 20 Air Squats

Min. 2: 45-sec. Hold Bottom of Squat

Min. 3: 20 Cossack Squats

Min. 4: 45-sec. Hold Bottom of Squat

Min. 5: 20 Air Squats

Squat/Hip Drills #1 (empty barbell)

2 rounds

6 reps at each position of Jami Squat Drill (BB on back)

6 Warrior Pose (with barbell) 3 each side (hold 5 sec. each rep)

Round-the-room Tall Duck Walks (no BB)

6 Good Mornings to Squat (with barbell)

Skill/Strength

Warm-up (No Measure)

Prep for Back Squats

Review, then perform:

10 reps with empty barbell

8 reps, add load

6 reps, add load

3-4 x 5 reps

*Increase load each round until you reach working weight.

Perform Squat Sets

*Perform one set every 4-5 min.

Weightlifting

Back Squat (5-5-5-5-5)

5×5 Heavy across the board

Extra Credit

Warm-up (No Measure)

3 rounds

30 sec. Side Plank (R)

30 sec. Sit-ups

30 sec. Side Plank (L)

30 sec. V-Ups

30 sec. Supine Plank

Mobility

Warm-up (No Measure)

Couch stretch (1 minute e/s)

Downward/Upward Dog

Foam roll out areas as needed

01/01/2019

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Happy New Year!

Grab a Light DB

*Perform in partners if needed- have one person Run while the other performs DB movements.

4 laps Rig Run

10 Air Squats

10 Cossack Squats (5 each side)

4 laps Rig Run

5 Strict DB Presses (R)

5 Front Squats (shouldered R)

5 Strict DB Presses (L)

5 Front Squats (shouldered L)

4 laps Rig Run

10 Windmills (5 each side)

4 laps Rig Run

10 Single-Arm DB OHS (5 each side)

Warm-up (No Measure)

Happy New Year!

Grab a Light DB

*Perform in partners if needed- have one person Run while the other performs DB movements.

4 laps Rig Run

10 Air Squats

10 Cossack Squats (5 each side)

4 laps Rig Run

5 Strict DB Presses (R)

5 Front Squats (shouldered R)

5 Strict DB Presses (L)

5 Front Squats (shouldered L)

4 laps Rig Run

10 Windmills (5 each side)

4 laps Rig Run

10 Single-Arm DB OHS (5 each side)

Skill/Strength

Warm-up (No Measure)

Briefly Review the Thruster with an empty barbell (Or Dumbbell for C44) as a group:

Front Squat—Press—Push Press—Thruster

Prep for Workout

3 rounds

5 Thrusters

*Take 3 sets to get to working weight.

*Perform the last set at working weight.

*Prep as needed for the workout.

Metcon

Kalsu (Time)

For Time:

100 Thrusters, 135# / 95#

*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here
C44: Medium weight DB

Level 1: 115/75

Level 2: 95/65

Level 3: 75 Thrusters, 45/35

Perform 3 Burpees or scale to Kickbacks

Mobility

Warm-up (No Measure)

Take a few laps around rig and stretch out your quads.