02/07/2019

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Using a lighter medicine ball

Active Samson

Squat to Medicine Ball

Active Spidermans

Medicine Ball Russian Twists

Push-up Shoulder Taps*

Medicine Deadlifts

Push-up to Down Dog

Medicine Ball Slams

MOBILITY

Medicine Ball Squat Hold: 1 Minute

Wrist Stretch: 1 Minute

Overhead Stretch on Wall: 1 Minute

Skill/Strength

Warm-up (No Measure)

WALLBALLS

Laces

Relax The Arms

Movement Prep

5 Pausing Front Squats (Laces In Front of The Face)

5 Push Press

5 Pausing Wallballs (Pause in the Bottom to Check Position)

5 Wallballs (Relaxing the Arms)

FARMERS CARRY

Urgency

Money

Movement Prep

With Lighter Weight:

1 rig lap (Normal Speed)

1 rig lap (Faster Speed)

STRICT HANDSTAND PUSH-UPS

Distance From Wall

Hips

Movement Prep

For Handstand Push-ups:

5 Kick Ups To Wall (Hold For 2 Seconds)

4 Kick Ups + Negative

3 Strict Handstand Push-ups

For Dumbbell Strict Press (With Lighter Weight):

20 Second Overhead Hold

10 Dumbbell Strict Presses

Movement Substitutions

Reduce Reps

Pike or Bear Crawl Handstand Push-ups

Dumbbell Strict Presses

REHEARSAL

1 Round

5 Wallballs

2 rig laps Farmers Carry (Lighter Weight)

15 Second Handstand Hold on Wall (or 5 Dumbbell Strict Presses)

Build to Workout Weight

1 Round

5 Wallballs

1 rig lap Farmers Carry (Workout Weight)

3 Strict Handstand Push-ups (or 3 Dumbbell Strict Presses)

Metcon

Metcon (Time)

5 Rounds:

21 Wallballs (20/14)

3 rig laps Farmers Carry (53/35)

9 Strict Handstand Push-ups

Level 1: 14/10, 35/26

Level 2: 10/8, 26/18

Level 3: 8/6, 18/10

Scales:

Reduce Reps

Pike or Box Handstand Push-ups

Dumbbell Strict Presses

Mobility

Warm-up (No Measure)

Wall shoulder stretch (1 minute)

Lax ball to front and back of shoulders

Couch stretch ( 1 minute e/s)

02/06/2019

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Who is signed up for the open? Write your name on the blackboard!

*The open begins Feb 22 – and is 5 weeks long

*Workouts will be held Friday nights beginning as early as 4/5pm and going into the evening – sign up for a time in WODIFY that works in your schedule!

*Any other questions?

30 Seconds

Easy Row

Push-up to Down Dog

Medium Row

Mountain Climbers

Faster Row

Squat Jumps

Modified Barbell Warmup

5 Stiff Legged Deadlifts

5 Hang Power Cleans

5 Front Rack Elbow Rotations (Each Side)

5 Front Squats

5 Strict Press + Reach

MOBILITY

Front Rack Stretch: 1 Minute

Chest Stretch: 1 Minute

Skill/Strength

Warm-up (No Measure)

BARBELL FACING BURPEES

Cross Step & Pivot

Two Foot Take Off

Movement Prep

3 Frog Hops

3 Burpees

3 Bar Facing Burpees (With Cross Step & Pivot)

POWER CLEANS

Resetting

Power Clean vs. Power Lean

Movement Prep

Establish Receiving Position

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

.

Build to First Weight

.

5 Single Reps (With Good Reset)

.

Build to Next Two Weights

REHEARSAL

1 Round

4 Barbell Facing Burpees

4 Power Cleans (Opening Weight)

4 Calorie Row

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

15 Barbell Facing Burpees

21 Power Cleans (155/105)

21/15 Calorie Row

Rest 5 Minutes
Level 1: 135/85

Level 2: 95/65

Level 3: 45/35

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

15 Barbell Facing Burpees

21 Power Cleans (135/95)

21/15 Calorie Row

Rest 5 Minutes
L1: 95/65

L2: 85/55

L3: 45/35

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

15 Barbell-Facing Burpees

21 Power Cleans (115/85)

21/15 Calorie Row
L1: 85/55

L2: 75/45

L3: 45/35/15

Mobility

Warm-up (No Measure)

KB Hip Floss

Lax ball to traps on rig

Swimmers stretch

02/05/2019

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Why should I do the CrossFit Open?

*It is a fun community event with all of your Crusher family!

*It is a chance to try something new in the comfort of our own gym with our own members/coaches

*It is a great way to test your fitness and compete against yourself!

PVC Straight Legs Swings (30 Right / 30 Left)

Straight Leg Walkouts

40 Seconds each

Lateral Hops Over PVC Pipe

Active Spidermans

20 Seconds each

Forward and Back Hops Over PVC

Air Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

15 PVC Pass Throughs

PVC Lat Stretch: 45 Seconds Each Side

15 PVC Overhead Squats – slow and controlled

Skill/Strength

Warm-up (No Measure)

Double Under Prep

Establish Wrist Position

20 Seconds Easy Single Unders

20 Seconds Higher Single Unders

20 Seconds Double Under Practice

Bar MU Prep

10 Scap Pull-ups

5 Kip Swings

5 Lat Press Downs

3 Press-Kick-Pops

1 Bar Muscle-up

Snatch Prep-with empty barbell

5 Snatch Grip Deadlifts

5 Snatch High Pulls

.

3 High Hang Power Snatches

3 Hang Power Snatches

3 Power Snatches

Then, build to workout weight

Rehearsal

1 Round

10 Double Unders

2 Power Snatches

10 Double Unders

1 Bar Muscle-up

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

25 Double Unders

5 Power Snatches (135/95)

25 Double Unders

5 Bar Muscle-ups

Level 1: 115/75

Level 2: 95/65

Level 3: 45/35/15

Scales:

Reduce DU reps, switch to 30 seconds of DU attempts, or 40 singles

Reduce number of MU, or scale to 10 pull ups/ring rows

Mobility

Warm-up (No Measure)

Wrist and forearm mobility

Lax ball to traps and between shoulder blades

Coach Goals 2019 – Jeff

Our next coach to spotlight and share some goals for 2019 is coach Jeff.   Jeff has always had an active lifestyle he was a collegiate swimmer and fitness had been a priority since he was young.  Check out what coach Jeff is going to focus on, to take his health and wellness to the next level in 2019!

  •  Nutrition – Jeff is focusing on his nutrition for 2019 – He has no problem getting to the gym, so to take it up to the next level, dialing in on food is a significant focus
  • Lifestyle – Jeff also wants to spend time in 2019 reading more books.  Do you have a good suggestion for him to add to his list?!  Be sure to share!

It is February – It is never too late to set yourself a goal or two for the year!  Remember – make sure you have a way to measure your goal, share it with a friend or two, and write it down where you can see it every day!

We are here to help -if health and wellness – overall fitness – or anything related is something you want to focus on, contact us.  We have many services to fit your needs personal training, group training, to nutrition and more!  Email us at coach@crushercrossfit.com to get started today!

02/02/2019

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

WARM-UP, GENERAL

• 8 laps Rig Run

Then,

• 15 m High leg kicks

• 10 Air Squats

• 15 m of Inchworms

• 10 Scap push-ups

• 15 m of Bear crawl

• 10 Squat jumps

• 15 m of Burpee broad jumps

• 10 Roll to v-sit

Warm-up

Warm-up (No Measure)

(PUSH-UPS)

5 Hand release (HR) push-ups

• From toes or knees.

• Review the standard that the center of the chest must touch the ground at the bottom of each push-up.

5 Push-ups

• From toes or knees.

• Pause in the plank of your push-ups before going down and back up

• Review the lockout of the elbows required at the top of each push-up rep.

5 Push-ups

• As will be done in the WOD.

(DUMBBELL THRUSTERS)

Get DBs you are intending to use in the workout.

3, 1-arm DB FS, each side

• Pause in the bottom of each squat for 3-sec on the first set

3, 1-arm DB PP, each side

• Pause with the arm locked out overhead for 3-sec on the first set

• If you are not stable at the top position, and in full control of your DB, you should go down in weight before proceeding.

3, 1-arm DB TH, each side

10 DB TH

• Adjust working weight as necessary after this set.

Metcon

Metcon (Time)

•50 Barbell Good Mornings (45/35)

•50 Push-ups

•100 DB Thrusters (35/25)

Scale load on Good Mornings and Thrusters

Box or Bench Push-ups

Mobility

Warm-up (No Measure)

Foam roll:

• Quads

• Adductors

• Hamstrings

• Back

02/01/2019

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

• Banded gainer overhead stretch (1 min each side)

• Banded Shoulder Distraction (1 min each side)

Then,

3 Rounds:

• 5 Burpees

• 10 Mtn. climbers

• 10 PVC pipe OHS

• 50’ KB overhead carry each arm (“active shoulder/bicep to ear”)

Warm-up (No Measure)

(OVERHEAD SQUAT)

10 OHS, empty barbell

• 5 reps with pause in bottom

• 5 reps without pause

1×10 at workout weight

• If you struggle to get 10, consider scaling the weight down to preserve intensity for the WOD.

Test Run

• Complete 5 OHS + 5 Burpee + 5 OHS

• You should be able to complete the 15 reps in under 1 minute with relative ease.

• The test run should be completed in under a minute.

Metcon

Jeremy (Time)

21-15-9

Overhead Squats, 95# / 65#

Burpees
Level 1: 85/55

Level 2: 75/45

Level 3: 45/35/15

Scale to Kickbacks if needed

Skill/Strength

Warm-up (No Measure)

SKILL WORK (T2B Focus)

Every 2 min for 3 sets , complete:

• 3 Strict T2B, 5 straight leg kipping T2B, 7 bent knee + kick kipping T2B.

Scaled Options:

Decrease reps to 2/4/6 or 1/3/5.

Decrease ROM. If necessary, decrease reps as well.

T2KB

Mobility

Warm-up (No Measure)

Pigeon Pose (1 minute e/s)

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

Roll lax ball into traps on rig