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Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Boot-Strapper Squats

5 Tempo Air Squats (3131)

10 Narrow Stance Air Squats

5 Wide Stance Air Squats

Into…

2 Rounds

10 PVC Pass Throughs

5 Sots Press

10 Over Head Squats

5 Snatch Balances

Warm-up

Warm-up (No Measure)

10 Slow Scap Pull Ups

10 Shoulder Only Kip Swings

10 Kip Swings

3-5 Strict Bar/Ring Pull Ups

7-10 Big Kip Swings

5-7 Kipping Hips to Bar/Rings

3-5 Transitions (On the rings)

2-3 Bar/Ring Muscle Ups or Jumping Muscle Ups

*After this progression is over, start that 8:00 clock and help refine the athlete’s Muscle Ups and prepare for the workout.

*After Skill Session

5 Snatch Grip DL

5 Dip Drive from Power Position

5 High Pulls from Power Position

5 High Pulls from Hang Position

5 Hang Muscle Snatches

5 Hang Power Snatches

*Athletes should build to workout weight in 2 sets from an empty barbell.

Skill

Warm-up (No Measure)

ON AN 8:00 RUNNING CLOCK…

Practice Transitions on the Low Rings, Low Bar, or Jumping MU

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

36 Air Squats

12 Hang Power Snatch (115/75)|(95/65)

6 Muscle-Ups (Ring or Bar)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling Upper Back and Lats

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Partner Warm-Up!

With a partner, grab a medball to share, and rig run 5 laps- switching who holds the medball whenever!

Put the medball away and one partner grabs a barbell!

1 ROUND:

P1: 5 RDL + 5 Hang Muscle Clean + 5 Hang Power Clean

P2: Spider Lunges & Bootstraps until P1 is done

Then switch roles!

1 ROUND:

P1: 10 Scap Pull-Ups + 5 Kip Swings + 5 Toes-to-Something

P2: Banded Face Pulls & Banded Lat Pull-Downs until P1 is done

Then switch roles!

Partner Workout

Metcon (Time)

FOR TIME

250m Row

30 Hang Power Clean (135/95)|(95/65)

50 Toes 2 Bar

250m Row

-Rest 1:00-

250m Row

30 Power Clean (155/105)|(115/75)

40 Toes 2 Bar

250m Row

-Rest 1:00-

250m Row

30 Squat Clean (185/135)|(135/95)

30 Toes 2 Bar

250m Row

*P1 works while P2 rests. Workout must be completed in order. Partner can split the Cleans and TTB any way. For the 250m Row, each partner must row 125m while the other partner rests.

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY*

3:00 Banded Hamstring Stretch

3:00 Forearm Smash

*For both exercises, perform 1:30 on one side then 1:30 on the opposite side.

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Partner Warm-Up!

Easy Row 100 each

Moderate Row 100 each

Hard Row 100 each

1 ROUND:

P1: 5 RDL + 5 Hang Muscle Clean + 5 Hang Power Clean

P2: Spider Lunges & Bootstraps until P1 is done

Then switch roles!

1 ROUND:

P1: 10 Scap Pull-Ups + 5 Kip Swings + 5 Toes-to-Something

P2: Banded Face Pulls & Banded Lat Pull-Downs until P1 is done

Then switch roles!

Partner Workout

Metcon (Time)

FOR TIME

250m Row

30 Hang Power Clean (135/95)|(95/65)

50 Toes 2 Bar

250m Row

-Rest 1:00-

250m Row

30 Power Clean (155/105)|(115/75)

40 Toes 2 Bar

250m Row

-Rest 1:00-

250m Row

30 Squat Clean (185/135)|(135/95)

30 Toes 2 Bar

250m Row

*P1 works while P2 rests. Workout must be completed in order. Partner can split the Cleans and TTB any way. For the 250m Row, each partner must row 125m while the other partner rests.

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY*

3:00 Banded Hamstring Stretch

3:00 Forearm Smash

*For both exercises, perform 1:30 on one side then 1:30 on the opposite side.

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Partner Warm-Up!

With a partner, grab a medball to share, and run 400m- switching who holds the medball whenever!

When they come in, put the medball away and one partner grabs a barbell!

1 ROUND:

P1: 5 RDL + 5 Hang Muscle Clean + 5 Hang Power Clean

P2: Spider Lunges & Bootstraps until P1 is done

Then switch roles!

1 ROUND:

P1: 10 Scap Pull-Ups + 5 Kip Swings + 5 Toes-to-Something

P2: Banded Face Pulls & Banded Lat Pull-Downs until P1 is done

Then switch roles!

Partner Workout

Metcon (Time)

FOR TIME

200m Sprint

30 Hang Power Clean (135/95)|(95/65)

50 Toes 2 Bar

200m Sprint

-Rest 1:00-

200m Sprint

30 Power Clean (155/105)|(115/75)

40 Toes 2 Bar

200m Sprint

-Rest 1:00-

200m Sprint

30 Squat Clean (185/135)|(135/95)

30 Toes 2 Bar

200m Sprint

*P1 works while P2 rests. Workout must be completed in order. Partner can split the Cleans and TTB any way. For the 200m sprint, each partner must run 100m while the other partner rests.

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY*

3:00 Banded Hamstring Stretch

3:00 Forearm Smash

*For both exercises, perform 1:30 on one side then 1:30 on the opposite side.

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Grab a Partner and a Wall Ball (LIGHT!)

1 ROUND

P1: 5 Bootstraps + 10 Alt Lunges w/ Torso Twist + 20 Mtn Climbers

P2: Rows 150 meters

Switch when both are done

Then Partners line up facing each other in 2 rows, about 10-12ft apart.

2 Rounds:

10 Partner Underhand Toss

10 Partner Wall Balls*

10 Partner Plank Ball Rolls**

*Partner Wall Ball: Facing each other with enough distance to toss the ball (about 10 ft), P1 performs a wall ball shot and arcs the ball to their partner across the way. P2 catches the ball at face height and squats down to perform their wall ball.

**Partner Plank Ball Rolls: Partners are both in a Push-Up Plank, facing each other. P1 rolls the ball across the way to P2, who rolls it back. Switch hands when rolling the ball back and forth (partners might need to come slightly closer together for this one).

SCAP PULL-UPS: Hanging on the bar, hands just outside shoulders, have athletes bring their shoulders down and away from their ears (5-10 reps).

TIGHT KIP SWING: In an Active Shoulder Position, initiate a tight kip swing from the shoulders, hitting the arch and hollow positions (3-5 reps).

DYNAMIC KIP SWING: Building on the tight kip swing, make the arch and hollow positions more pronounced, aiming to feel “weightless” at the end of both positions (3-5 reps).

2 KIP SWINGS + 1 PULL-UP: Using the Dynamic Kip Swing, build momentum to drive the hips up, and pull the chin over the bar- push away at the top!

2 KIP SWINGS + 1 PULL-UP + 2 KIP SWINGS: After the 2 Kip Swings + 1 Pull-Up, push away at the top, and keep the shoulders engaged to send the body back into a controlled Kip Swing.

1 KIP SWING + 2 (+) PULL-UPS: Once athletes show control in the Pull-Up and Kip Swing after the Pull-Up, have them try to string 2 or more Pull-Ups together!

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

2000m Row

150 Pull-Ups

150 Sit-ups

150 Box Jumps (24/20)

2000m Row

*Partner 1 works while Partner 2 rests. Complete the workout in order. On the row, partners must alternate every 200m. All other movements can be split any way.

-30:00 Hard Cap-

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

400m Team Run…leave no athletes behind! Run as a group.

into…

3 SETS

5/5 Single Arm KB Suitcase DL (workout weight)

5 Romainain DL (little to no knee-bend)

10 Alt Step Back Sampson Lunges (pause :01 in lunge)

15 Plate Hops (fast feet)

:20 Trunk Twists

:20 Hollow Flutter Kicks

Workout

Metcon (Time)

FOR TIME

200m Single Arm KB Farmer Carry (70/53)|(53/35)

into…

5 SETS

7 Deadlift (245/175)|(175/125)

7 Lateral Burpees over bar

into…

200m Single Arm KB Farmer Carry (70/53)|(53/35)

Finisher

Metcon (No Measure)

3 SETS

6/6 Single Arm KB Bent Over Row

24 Deadbugs

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Team up (3)

P1: Rows 200m

P2 and P3: AMRAP

5 Active Spiderman e/s

5 Air Squats

5 Push Up to Down Dog

5 Mountain Climbers e/s

Alternate through as rows are completed

Each athlete rows twice

Warm-up

Warm-up (No Measure)

Station Set up and Warm Up

P1: 10 Abmat Sit ups

P2: 20 Singles/20 Fast Singles/20 Dubs or Attempts

P3: 5 MB Front Squats/5 MB Push Press/5 MB Thrusters/5 Wallballs

Rotate through 1x each

Quick Rehearsal

5 Cals

10 Dubs/Singles

5 Sit ups

5 Wallballs

Each athlete completes in any order

Metcon

Metcon (Time)

Metcon (AMRAP – Rounds and Reps)

AMRAP: 30

3 Person Teams

While accumulating 400/500 calories on the rower.

One person rests, one person rows, one person works on Karen/Annie Mashup

Once you reach 400/500 Calories on rower, two people rest one person works on Karen/Annie Mashup

AMRAP of:

Annie/Karen Mashup

50 Double Unders

50 Situps

30 Wallballs 20/14

40 Double Unders

40 Situps

30 Wallballs 20/14

30 Double Unders

30 Situps

30 Wallballs 20/14

20 Double Unders

20 Situps

30 Wallballs 20/14

10 Double Unders

10 Situps

30 Wallballs 20/14

Level 1: 2:1 Singles

Score is time to complete calorie row and rounds and reps of Karen/Annie mashup

Add Cals not completed to 30 minutes if the row isn’t completed

Mobility

Warm-up (No Measure)

Grab a foam roller/lax ball/band

or legs up on the wall

Mobilize and Socialize

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Team up (3)

P1: Rows 200m

P2 and P3: AMRAP

5 Active Spiderman e/s

5 Air Squats

5 Push Up to Down Dog

5 Mountain Climbers e/s

Alternate through as rows are completed

Each athlete rows twice

Warm-up

Warm-up (No Measure)

Station Set up and Warm Up

P1: 10 Abmat Sit ups

P2: 20 Singles/20 Fast Singles/20 Dubs or Attempts

P3: 5 WB Front Squats/5 WB Push Press/5 WB Thrusters/5 Wallballs

Rotate through 1x each

Quick Rehearsal

5 Cals

10 Dubs/Singles

5 Sit ups

5 Wallballs

Each athlete completes in any order

Metcon

Metcon (Time)

Metcon (AMRAP – Rounds and Reps)

AMRAP: 30

3 Person Teams

While accumulating 400/500 calories on the rower.

One person rests, one person rows, one person works on Karen/Annie Mashup

Once you reach 400/500 Calories on rower, two people rest one person works on Karen/Annie Mashup

AMRAP of:

Annie/Karen Mashup

50 Double Unders

50 Situps

30 Wallballs 20/14

40 Double Unders

40 Situps

30 Wallballs 20/14

30 Double Unders

30 Situps

30 Wallballs 20/14

20 Double Unders

20 Situps

30 Wallballs 20/14

10 Double Unders

10 Situps

30 Wallballs 20/14

Level 1: 3:1 Singles

Level 2: 2:1 Singles

Level 3: 1:1 Singles

Score is time to complete calorie row and rounds and reps of Karen/Annie mashup

Add Cals not completed to 30 minutes if the row isn’t completed

Mobility

Warm-up (No Measure)

Grab a foam roller/lax ball/band

or legs up on the wall

Mobilize and Socialize

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Team up (3)

P1: Rows 200m

P2 and P3: AMRAP

5 Active Spiderman e/s

5 Air Squats

5 Push Up to Down Dog

5 Mountain Climbers e/s

Alternate through as rows are completed

Each athlete rows twice

Warm-up

Warm-up (No Measure)

Station Set up and Warm Up

P1: 10 Abmat Sit ups

P2: 20 Singles/20 Fast Singles/20 Dubs or Attempts

P3: 5 MB Front Squats/5 MB Push Press/5 MB Thrusters/5 Wallballs

Rotate through 1x each

Quick Rehearsal

5 Cals

10 Dubs/Singles

5 Sit ups

5 Wallballs

Each athlete completes in any order

Metcon

Metcon (Time)

Metcon (AMRAP – Rounds and Reps)

AMRAP: 30

3 Person Teams

While accumulating 400/500 calories on the rower.

One person rests, one person rows, one person works on Karen/Annie Mashup

Once you reach 400/500 Calories on rower, two people rest one person works on Karen/Annie Mashup

AMRAP of:

Annie/Karen Mashup

50 Double Unders

50 Situps

30 Wallballs 20/14

40 Double Unders

40 Situps

30 Wallballs 20/14

30 Double Unders

30 Situps

30 Wallballs 20/14

20 Double Unders

20 Situps

30 Wallballs 20/14

10 Double Unders

10 Situps

30 Wallballs 20/14

Level 1: 3:1 Singles

Level 2: 2:1 Singles

Level 3: 1:1 Singles

Score is time to complete calorie row and rounds and reps of Karen/Annie mashup

Add Cals not completed to 30 minutes if the row isn’t completed

Mobility

Warm-up (No Measure)

Grab a foam roller/lax ball/band

or legs up on the wall

Mobilize and Socialize

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Bike/row/jump rope

INTO…

2 ROUNDS

10 Long Step Lunges

10 Bootstrapper Squats

25’ Duck Walking

10 Arm Crosses

10 Arm Circles

:30 Bar Hang

Strength

Front Squat (5-5-5*)

5-5-5*

Front Squat

*Set 1 – 65% x 5

Set 2 – 75% x 5

Set 3 – 85% x 5+

5+ means athlete performs max reps at that weight with the goal of at least 5.

Workout

Metcon (3 Rounds for time)

3 SETS*

20/17 Cal Row

14 Front Rack Reverse Lunge (115/75)|(75/55)

20/17 Cal Row

-1:00 Rest b/t Sets-

*3:30 Cap for Every Set