02/16/2019


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

40 Seconds

Alternating Box Step-ups

Active Spidermans

Child’s Pose on Box

30 Seconds

Jumping Jacks

Active Samson

Chest Stretch

20 Seconds

Box Jumps (Step Down)

Push-up to Down Dog

Box Supported Ankle Stretch

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Skill/Strength

Warm-up (No Measure)

ROPE CLIMBS

Hands & Feet

Jump

Movement Prep

3 Jump and Hangs (Higher With Each Jump)

2 Hanging Knees Up + Foot Lock

1 Rope Climb

Movement Substitutions

Reduce Reps

Seated Rope Pulls (2:1 Ratio)

1/2 Rope Climbs (2:1 Ratio)

Pull-ups (5:1 Ratio)

Ring Rows (5:1 Ratio)

BOX JUMP OVERS

Hips vs. Knees

Movement Prep

3 Max Height Jumps in Place (Straight Legs)

3 Max Height Jumps in Place (Straight Legs, Then Knees Up)

3 Box Jump Overs (Smaller Height)

3 Box Jump Overs (Workout Height)

POWER SNATCHES

Hips vs. Knees

Movement Prep

3 Hang Jump Shrugs

.

2 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches

.

Break Into Teams and Build In Weight

REHEARSAL

1 Round

9 Power Snatches (First Weight)

6 Box Jump Overs

3 Rope Climbs

*3-2-1 Each Partner

Metcon

Metcon (Time)

Teams of 3

For Time (30 Minute Time Cap):

120 Power Snatches (75/55)

120 Box Jump Overs (24/20)

12 Rope Climbs

90 Power Snatches (95/65)

90 Box Jump Overs (24/20)

9 Rope Climbs

60 Power Snatches (115/80)

60 Box Jump Overs (24/20)

6 Rope Climbs

30 Power Snatches (135/95)

30 Box Jump Overs (24/20)

3 Rope Climbs

Level 1: 65/45, 85/55, 105/70

Level 2: 55/35, 75/45, 95/60

Level 3: 45/35/15

Scales:

Reduce Reps

Seated Rope Pulls (2:1 Ratio)

1/2 Rope Climbs (2:1 Ratio)

Pull-ups (5:1 Ratio)

Ring Rows (5:1 Ratio)

Mobility

Warm-up (No Measure)

Roll out areas as needed!

02/15/2019


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

40 Seconds

Easy Row

Straight Leg Stretch to Squat*

30 Seconds

Moderate Row

Air Squats

20 Seconds

Faster Row

Squat Jumps

*Grab under the toes with legs as straight as possible, pull down into squat, then stand

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

MOBILITY

Couch Stretch: 1 Minute Each Side

Skill/Strength

Warm-up (No Measure)

ROW

Don’t Squat The Row

Movement Prep

Establish Catch Position

20 Seconds Moderate Row

BURPEES OVER BAR

Movement Prep

3 Burpees

3 Lateral Burpees Over the Bar

TOES TO BAR

Fast vs. Slow Cycle

Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Toes to Bar

5 Knees to Chest

.

Show Difference Between Two Options

.

3 Faster Toes to Bar

3 Slower Toes to Bar

Movement Substitutions

Knees to Chest

Feet as High as Possible

SQUATTING MOVEMENTS

Balance

Front Squat Movement Prep

5 Pausing Front Squats

5 Front Squats

Hang Squat Clean Movement Prep

3 Pausing High Hang Squat Cleans

3 Hang Squat Cleans

Thruster Movement Prep

3 Pausing Thrusters

3 Thrusters

REHEARSAL

1 Round

3 Calorie Row

3 Front Squats

3 Toes to Bar

3 Hang Squat Cleans

3 Burpees over Bar

3 Thrusters

Metcon

Metcon (Time)

For Time:

21 – 15 – 9

Row Calories (Women: 15-10-5)

Front Squats (95/65)

15 – 12 – 9

Toes to Bar

Hang Squat Cleans (95/65)

12 – 9 – 6

Burpees over Bar

Thrusters (95/65)

Level 1: 85/55

Level 2: 75/45

Level 3: 45/35

Scale T2B to Knees to Chest or

Feet as High as Possible

Mobility

Warm-up (No Measure)

Couch stretch (1 minute e/s)

Hip flexor stretch over foam roller (1 minute e/s)

Foam roll lower and upper back

02/14/2019


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

30 Seconds:

Easy AbMat Sit-ups

Push-up to Down Dog

Up Dog

GAME

Farmers & Lumberjacks

MOBILITY

Kettlebell Thoracic Opener: 2 Minute Hold

Skill/Strength

Warm-up (No Measure)

ABMAT SIT-UPS

Arms Overhead

Movement Prep

Establish Bottom Position

7 AbMat Sit-ups

KETTLEBELL SWINGS

Counterbalance

Quick Lockout

Movement Prep

With Lighter Bell:

10 Kettlebell Deadlifts

.

Show Counterbalance

.

5 Russian Kettlebell Swings

5 Kettlebell Swings

.

Build to Workout Weight

.

5 Russian Kettlebell Swings

5 Kettlebell Swings

WALLBALLS

Forearms Vertical

Movement Prep

Establish Vertical Forearm

Establish Three Points of Contact

.

5 Front Squats

5 Thrusters

5 Wallballs

REHEARSAL

1 Round

7 Kettlebell Swings

7 AbMat Sit-ups

7 Wallballs

Metcon

Metcon (Time)

5 Rounds:

20 Kettlebell Swings (53/35)

20 AbMat Sit-ups

20 Wallballs (20/14)

Level 1: 35/26, 14/10

Level 2: 26/18, 10/8

Level 3: 18/10, 8/6

Mobility

Warm-up (No Measure)

Wrist and forearm stretches

Downward/Upward Dog (1 minute)

Couch stretch (1 minute e/s)

02/13/2019


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Row

Active Samson

Moderate Row

Active Spidermans

Faster Row

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

MOBILITY

Front Rack Stretch: 40 Seconds

Pigeon Pose: 40 Seconds Each Side

Skill/Strength

Warm-up (No Measure)

DOUBLE UNDERS

Ground Contact

With Ropes:

15 Seconds Easy Single Unders

15 Seconds Higher Single Unders

15 Seconds Double Unders Practice

Movement Substitutions

Reduce Reps

90 Single Unders

1 Minute Double Under Practice

PUSH JERK – Review Movement

Bar High

Dip Depth

Movement Prep

3 Dip & Hold

3 Dip & Drives

3 Push Press

.

Without a Barbell:

3 Jump and Lands (Hands at Sides)

3 Jump and Lands (Thumbs on Shoulders)

3 Jump and Punch (Extend Arms Overhead After Jump)

.

5 Push Jerks

**Perform Heavy Push Jerks for 12-15 minutes

TRANSITION + REHEARSAL

1 Round

10 Double Unders

5 Calorie Assault Bike

3 Push Jerks

Weightlifting

Push Jerk (1×3)

Build to a heavy triple from a rack

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

20/15 Calorie Row

10 Push Jerks (165/110)

Level 1: 135/95

Level 2: 95/65

Level 3: 45/35

Scale DU to 90 Singles, Reduce Reps, or 1 Minute of Practice

Mobility

Warm-up (No Measure)

While lying on the floor or up against the wall, use a lax ball to roll out front and back of shoulders

Lax ball to calves

02/12/2019


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute

Active Samson

Walkouts

Slow Air Squats

45 Seconds

Active Samson

Walkouts

Slow Air Squats

30 Seconds

Active Samson

Walkouts

Slow Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

MOBILITY

Wrist Stretch: 45 Seconds

Banded Lat Stretch: 45 Seconds Each Side

Skill/Strength

Warm-up (No Measure)

STRICT PULL-UPS

Start Position

Press First

Movement Prep

10 Scap Pull-ups

10 Seconds Active Hollow Hang on Bar

1-3 Strict Pull-ups

Movement Substitutions

Reduce Reps

Banded Pull-ups

Ring Rows

STRICT HANDSTAND PUSHUPS

Way Down

Way Up

Movement Prep

10 Seconds Handstand Hold on Wall

10 Second Tripod Position Hold

3 Lowers From Handstand to Tripod

1-3 Strict Handstand Push-ups

Movement Substitutions

Reduce Reps

Dumbbell Strict Presses

Pike Push-ups or Bear Crawl Push-ups

FRONT SQUATS

Hips & Shoulders

Movement Prep

5 Pausing Front Squats (Pause in Bottom and Half Way Up)

5 Front Squats

POWER CLEANS

Hips & Shoulders

Movement Prep

5 Clean Deadlifts

.

3 High Hang Power Cleans

3 Hang Power Cleans

.

5 Power Cleans

.

Build to Lighter Weight

REHEARSAL

1 Round

3 Power Cleans

3 Strict Handstand Push-ups

3 Front Squats

3 Strict Pull-ups

Build to Workout Weight

1 Round

3 Power Cleans

3 Strict Handstand Push-ups

3 Front Squats

3 Strict Pull-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

9 Power Cleans (155/105)

12 Strict Handstand Push-ups

9 Front Squats (155/105)

12 Strict Pull-ups

Level 1: 135/85

Level 2: 95/65

Level 3: 45/35

Scales:

Reduce Reps

Dumbbell Strict Presses

Box or Pike Push-ups

Banded Pull-ups or Ring Rows

Mobility

Warm-up (No Measure)

Hang from pull-up bar (1 minute)

Swimmers stretch

Roll out traps with racked barbell

02/11/2019


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

20 Seconds

Easy Shuttle Runs

Quad Stretch

Knees to Chest

Straight Leg Kicks

Cradle Stretch

Moderate Shuttle Runs

Walking Samson

Walking Spidermans

3 Air Squats + 1 Broad Jump

Walkouts

Faster Shuttle Runs

Side Lunges

Side Shuffles

High Knees

Butt Kickers

MOBILITY

Child’s Pose on Dumbbell: 1 Minute

Chest Stretch: 1 Minute

Skill/Strength

Warm-up (No Measure)

SHUTTLE RUNS

Breakdown

Lean

Movement Prep

6 Shuttle Runs (Easy)

6 Shuttle Runs (Fast)

BURPEES OVER DUMBBELL

Hip Position

The Lean

Movement Prep

Establish Bottom Position

3 Burpees

3 Burpees Over the Dumbbell

DUMBBELL POWER SNATCHES

Zip the Coat

Turnover

Movement Prep

Each Arm With Lighter Weight:

3 Jump Shrugs

3 High Pulls

3 Strict Presses (Elbow By Ear)

3 Muscle Snatches

3 Power Snatches

REHEARSAL

1 Round

6 Dumbbell Power Snatches (50/35)

6 Burpees Over Dumbbell

6 x 10 Meter Shuttles

Metcon

Metcon (Time)

On the 4:00 x 6 Rounds:

12 Dumbbell Power Snatches (50/35)

12 Burpees Over Dumbbell

12 x 10 Meter Shuttles

Score is Slowest Round

Level 1: 40/25

Level 2: 35/20

Level 3: 25/15/10

Mobility

Warm-up (No Measure)

KB Calf Smash (1 minute e/s)

KB Hip Floss (1 minute e/s)

Lax ball to traps on rig

2/09/19


C44 – C44

Equipment:

Warm-up (No Measure)

You will have 3 increasing weights on your snatches-easy, medium, hard.

Rings set for rows

Box if using for inverted rows

Warm-up

Warm-up (No Measure)

Tabata-

Air squats

Kickbacks

*alternate movements, increase intensity as you go

Skill/Strength

Turkish Get-UP (1-1-1-1-1)

Grab out a light DB/KB and review the TGU. Then, spend up to 10 min working up to a heavy single on each side

Skill/Strength

Warm-up (No Measure)

Prep for the workout:

Review DB power snatches as:

DB deadlift-high pull-muscle snatch-power snatch

*perform as many reps as necessary to be moving well

Then, build up to your heavy Snatch weight in about 3 sets, and increase the difficulty of your ring rows.

12 alt. Snatches (light)

5 ring rows (easy)

8 alt. Snatches (moderate)

5 ring rows (medium difficulty)

6 snatches (heavy)

5 inverted ring rows (hard)

Metcon

Metcon (Time)

3 rounds:

10 DB Power Snatches (heavy)

10 inverted ring rows (hard)

2 rounds:

15 Power Snatches (medium)

15 ring rows (medium difficulty)

1 round:

20 Power Snatches (light)

20 ring rows (easiest)
Scaled options:

Decrease the load as necessary and decrease the difficulty of ring rows or scale reps of ring rows to 5-10-15

Mobility

Warm-up (No Measure)

Grab a lax ball-

5 each position cat/cow

30 sec down dog. Focus on stretching shoulders

Lay on your side on the floor and smash lats with lax (1 min e/s)

Lay on your back and address your upper/mid back (1-2min e/s)

02/09/2019


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

3 Stations. One Partner at Each. Rotate through row, stretch, and mobility.

30 Seconds

Easy Row

Active Samson

Front Rack Stretch

Moderate Row

Active Spidermans

Right Side Pigeon

Faster Row

Down Dog

Left Side Pigeon

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

MOBILITY (INCLUDED IN GROUP WARMUP)

Front Rack Stretch: 30 Seconds

Pigeon Pose: 30 Seconds

Skill/Strength

Warm-up (No Measure)

Row

Heals down

Movement Prep

15 Seconds Fast (Each Partner)

DEADLIFT

Finish Position

Feel The Heel

Movement Prep

Establish Finish Position

5 Deadlifts

HANG POWER CLEAN & PUSH JERK

Finish Position

Hang Power Clean Movement Prep

5 Finishes (Dip + Stand in Finish Position)

3 High Hang Power Cleans

3 Hang Power Cleans

Push Jerk Movement Prep

5 Finishes (Dip + Stand in Finish Position)

3 Push Presses

3 Push Jerks

Build to All Workout Weights

REHEARSAL

Performed with Opening Weight. 3 Reps Per Teammate

1 Round

9 Deadlifts

9 Hang Power Cleans

9 Push Jerks

9 Calorie Assault Bike

Metcon

Metcon (Time)

Teams of 3

For Time (30 Minute Cap)

3 Rounds:

30 Deadlifts (95/65)

30 Hang Power Cleans (95/65)

30 Push Jerks (95/65)

100/70 Calories Row

2 Rounds:

30 Deadlifts (135/95)

30 Hang Power Cleans (135/95)

30 Push Jerks (135/95)

100/70 Calorie Row

1 Round:

30 Deadlifts (175/125)

30 Hang Power Cleans (175/125)

30 Push Jerks (175/125)

Level 1: 85/55, 115/85, 135/105

Level 2: 75/45, 105/65, 115/95

Level 3: 45/35, 55/45, 65/55

Mobility

Warm-up (No Measure)

Banded hamstring stretches (1 minute e/s)

Banded shoulder stretches at rig (1 minute e/s)

Movement is Medicine – Dr. Lindsey


We welcome Dr. Lindsey from Waconia Family Chiropractic as a guest on our blog.  She has been a member for some time now, and serves a lot of the community in her practice.  As Dr. Lindsay says, “Movement is medicine for the body!” Check out what she has to say:

Movement Is Medicine.

I was first introduced to Crusher Crossfit from a patient and friend. After months of raving about it to me, she convinced me to sign up for a bootcamp. I’ll admit, I was hesitant. I thought to myself, “there is no way I can do those movements that “those crossfit people do” what am I even thinking?!” However, once I bit the bullet and finally started, I’ve never looked back! Crusher Crossfit is a community of supportive people who all have some version of the same goal, which is to improve their life by moving.

As a Chiropractor, I work directly with the neuro-musculoskeletal system. Patients typically first come in to see me because they are unable to move due to pain. However, the body was giving them symptoms before the pain even began because pain is the one of the last symptoms we experience before our body says, “enough is enough.” My job is to find and remove “subluxations” or misalignments in the joints throughout the body. This is not limited to just the spine. When there are misalignments of joints, the body is unable to move as it’s designed. This lack of movement affects not only joints, but the surrounding muscles, tendons, nerves, and even organs. For example, if you have low back pain, that may not necessarily be where the root of the problem is stemming from so checking the pelvis, knees, and ankles are also important. Therefore, increasing motion in the joints through a Chiropractic adjustment, decreases pain, increases range of motion, and allows your body to function as it’s designed, which helps us heal and adapt to stress more quickly.

I am passionate about educating my patients on the importance of our health. It is very dependent on 3 factors: physical, environmental, and emotional stressors. Our bodies are designed to adapt to these stressors; however, we can only handle so much before we can’t adapt anymore and symptoms start to present. Symptoms may include fatigue, irritability, insomnia, digestive issues, lowered immune system as well as muscle and joint aches and pains.

I typically find in my practice that the less my patients move, the more pain they are in. The more pain they are in, the less they want to move. My first goal is to help people get out of pain though muscle work and adjustments. However, it is important to educate them on what they can be doing outside of my office to prevent their pains from returning.

My advice for you today is to START MOVING, because movement is medicine for the body. If you’ve ever thought about joining Crusher Crossfit, let this be your sign to check them out! They are able to help modify workouts not only based on your current level of fitness, but also if you have restrictions due to injury, there are ways you can still move and get a great workout while avoiding further injury.

 

In your health,

Dr. Lindsey Engmark, DC

Waconia Family Chiropractic

9384 Oak Avenue, Waconia

952-442-3220

02/08/2019


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

“Rowling”

Sharing a rower with a buddy, you will complete 3 rounds of “Rowling”. The goal here is to land exactly on 100 meters without going over or under.

Penalty:

Round 1: 2x PVC Overhead Squats

Round 2: 2x V-Ups

Round 3: 2x PVC Thrusters

20 Seconds

PVC Pass Throughs

Push-up to Down Dog

Hollow Hold

Active Samson

Arch Hold

Active Spidermans

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

MOBILITY

Box Supported Ankle Stretch: 45 Seconds

Child’s Pose on Box: 1 Minute

Skill/Strength

Warm-up (No Measure)

ROW & BOX JUMPS

Whole Foot

Row Movement Prep

30 Seconds Row (Heels Down)

Box Jump Movement Prep

3 Step-ups (Each Leg)

10 Small Hops

10 Tall Hops

3 Box Jumps (Lower Height)

3 Box Jumps (Workout Height)

OVERHEAD SQUAT + TOES TO BAR

Bar Back

Toes to Bar Movement Prep

10 Scap Pull-ups

5 Kip Swings

3 Knees to Chest

3 Toes to Bar

Toes to Bar Movement Substitutions

Reduce Reps

Toes as High as Possible

Knees to Chest

Overhead Squat Movement Prep

5 PVC Overhead Squats

5 Pausing Barbell Overhead Squats

REHEARSAL

1 Round

5 Overhead Squats

5 Box Jumps

5 Toes to Bar

5 Calorie Row

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

30 Overhead Squats (95/65)

30 Box Jumps (24/20)

30 Toes to Bar

30/21 Calorie Row

Level 1: 85/55

Level 2: 75/45

Level 3: 45/35/15

Scales:

Lower height of box/plate jumps

Reduce Reps of T2B, Toes as High as Possible or Knees to Chest

Mobility

Warm-up (No Measure)

Child’s Pose (1 minute)

Upward/Downward Dog (1 minute)

Couch stretch (1 minute e/s)