321go

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Rowing Warm-up (work in pairs, or threes)

Complete 4-5 x 1-min. intervals. While one person works, the other rests.

*Increase the intensity for each interval. The fifth one should be at workout pace.

*Use this to figure out what you can realistically achieve in 1 min. for the workout.

Mobility in Partners

Hanging Thoracic Stretch

Partner Wall Slides

Partner PNF Hamstring Stretches

Skill/Strength

Warm-up (No Measure)

Prep for Workout

With a set of dumbbells one step lower than your working weight, review the movement as:

Press—Push Press—Push Jerk (one arm at a time with the other DB on your shoulder) It should be:

1 Press L + 1 Press R + double Press

1 Push Press L + 1 Push Press R + double Push Press (a.k.a. regular Push Press)

1 Push Jerk L + 1 Push Jerk R + double Push Jerk

*Repeat as many times as needed until you are prepped and moving well.

Then, perform:

6 Forward Facing Step-ups (no load)

6 Lateral Step-ups (no load)

6 Step-ups (with warm-up load)

Then, with working weight perform:

10 Push Jerks

10 Box Jumps (every second Jump include a Burpee)

*Adjust load as needed.

*Prep for workout.

Metcon

Metcon (AMRAP – Reps)

5 rounds

Min. 1: 15/10 cal. Row

Min. 2: 20 DB Push Jerks (40/25 lb.)

Min. 3: 8 Burpee Box Jumps (20 in.)

Scaled Option:

5 rounds

Min. 1: 12/8 cal. Row

Min. 2: 10 DB Push Jerks

Min. 3: 5 Burpee Box Step-ups
Level 1: 35/20

Level 2: 25/15

Level 3: 20/10

Mobility

Warm-up (No Measure)

KB calf smash (1 minute e/s)

Downward Dog to Cobra and back

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Get Warm in Partners:

P1) Row for 1 min.

P2) Perform an Air Squat each time P1 Rows 1 calorie.

Switch

*Make the rest position the bottom of the squat rather than the top.

P1) Row for 1 min.

P2) Perform a Burpee each time P1 Rows 1 calorie.

Switch

*Make the rest position a Plank.

Then, perform:

30-sec. Row

30-sec. Rest

6 rounds

*You go, I go fashion with your partner.

*The goal is to see which partnership can Row the most calories in 6 rounds (3 rounds each), so make sure you Row hard!

Skill/Strength

Warm-up (No Measure)

Prep for Gymnastics Movements

1. 3 x 30 sec Handstand Hold/Wall Climb – 30 Sec Rest Between

2. 6 x Strict Pull Ups or 10 Jumping Pull Ups

3. 3 x Negative HSPUs or 6 Pike Push Ups

4. 3 x Strict Ring Dips or 6 Banded/box

5. 3 x HSPU or 6 Pike Push Ups

6. 3 x Ring Muscle Up or workout Modification (jumping bar MU or dip/pull up)

7. 5 HSPU or workout modification (pike push Up or shoulder press)

Prep for Weightlifting Movements

*Briefly review the Deadlift and Squat Clean with an empty barbell as a group, then perform (with partners):

6 Deadlifts

3 Squat Cleans (Power for Fitness)

1 round

4 Deadlifts

2 Squat Cleans

2 rounds

2 Deadlifts

1 Squat Clean

3 rounds

*The last round of your Squat Clean should be your workout weight.

1 Deadlift

As many rounds as it takes to find your workout weight.

Metcon

Metcon (Time)

Partner King Kong

8 Rounds

1 Deadlift (315/225 lb.)

2 Muscle-ups

3 Cleans (185/135 lb.)

4 Handstand Push-ups

Level 1:

285/205

Bar Muscle Ups

155/115

HSPU

Level 2:

225/185

135/95

Level 3:

185/115

95/65

*Muscle-ups and HSPUs

performed in sync

*Split barbell movements

as needed.

Scaled:

Partner King Kong

8 Rounds

4 Deadlifts

4 Box Muscle-ups (or 8 pull ups and 8 dips)

4 Power Cleans

4 Barbell Presses

*Muscle-ups and Presses

performed in sync

*Split barbell movements

as needed.

Mobility

Warm-up (No Measure)

Banded lying hamstring stretches (1 minute e/s)

Roll lax ball into lats, shoulders, traps, pecs

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

2 Minute Rig Run – Warm up your bod, get loose!

Then – Warm Up With a Light KB or DB

10 Reps of Each Movement:

KB Presses, each arm

KB Deadlifts

100-m KB Carry in Front-Rack position, 50 m each arm

KB Halos

KB Windmills

100-m KB Carry in Overhead position, 50 m each arm

KB Pass Throughs

KB Up and Overs

100-m KB Single-Arm Farmers Carry, 50 m each arm

Mobility:

1 min. Hip Distraction, each side

5 Wall Slides

3-5 back bridge attempts

4 Plank Shoulder Shrugs

5 reps Spicy Hip Stretch, each side

6 Airplane Crash Victims, 3 each side, dynamic

7 Downward Dogs to Cobra and back

Skill/Strength

Warm-up (No Measure)

Review KB Movements

Review the SDHP and Clean and Jerk with the light KB. Perform as:

Deadlift—Shrug—High Pull—SDHP

Power Clean—Jerk

*Perform as many reps as needed until moving well.

Prep for Workout

Perform:

8 Kipping Swings + 4 Pull-ups (To scale, perform attempts, or just perform the Kipping Swings.)

4 SDHP + 4 Clean and Jerks (workout weight)

4 Pull-ups + 4 Chest-to-Bar Pull-ups (use workout modification)

4 SDHP + 4 Clean and Jerks (workout weight)

Metcon

Metcon (Time)

50-40-30-20-10 – Done with a Partner

Chest-to-Bar Pull-ups

KB SDHP (53/35 lb.)

KB Power Clean and Jerks

RX+ 70/53
Scaled options:

Regular pull-ups

Pull-ups with a band

Jumping Chest-to-Bar Pull-ups

Scale KB load

Mobility

Warm-up (No Measure)

Banded shoulder stretches

Forearm and wrist stretches

Couch stretch

C44, Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

{C44 – Look for your movements in the parenthesis}

Get Sweaty!

2 Burpees

4 Jumping Pull-ups {Ring Rows}

8 Push-ups

12 Air Squats

AMRAP 5 min.

Gymnastics/Shoulder Prep

3 rounds

4 Strict Toes-to-Bars {Toes to KB}

4 Strict Ring Dips

4 Strict Pull-ups {Ring Rows}

*Use attempts or negatives as a scale.

Skill/Strength

Warm-up (No Measure)

Equipment Needed:

-Barbell

-Box

-KB

-Ab Mat

Review the following movements and perform 5 Reps of each:

-Bar Muscle Up/Chest to Bar PU/Jumping Pull Up

-Toes to Bar/Toes to KB

-Ring Dips/Bench Dips/Push Ups

-KB Swings

-Box Jumps

-Sit Ups

Warm Up Barbell Movements following this complex:

Deadlift {DB Deadlift}

Power Clean + Jerk {DB C&J}

Front Squat {DB Front Squat}

OH Lunge/Front rack lunge {DB Lunge- front rack}

*Use the remainder of the time to get your barbell/Dumbbells up to workout weight. Use the same complex as before and perform:

2 x 3 reps (of complex)

2 x 1 rep (of complex)

*Add load each set, with the last set of 1 at your working weight.

*Prep for workout as needed.

Metcon

Metcon (Time)

12 Days of Christmas

1 Power Clean and Jerk (155/115 lb.)

2 Bar Muscle-ups

3 Front Squats

4 Toes-to-Bars

5 Ring Dips

6 Box Jumps (24/20 in.)

7 Pull-ups

8 Deadlifts

9 KB Swings (53/35 lb.)

10 Sit-ups

11 Burpees

12 Overhead Lunges

RX+ 185/135 lb

Level 1: 135/95

Level 2: 95/65

Level 3: 45/35

C44: Light to Moderate Dumbbells

Scaled Option:

1 Power Clean and Jerk

2 Chest to Bar PU / Jumping PU

3 Front Squats

4 Toes to KB

5 Push-ups or Bench Dips

6 Step-ups

7 Ring Rows

8 Deadlifts

9 KB Swings

10 Sit-ups

11 Burpees

12 Walking Lunges (Front rack optional)

C44:

1 Power Clean and Jerk

2 Jumping Pull Ups

3 Front Squats

4 Toes to KB

5 Push-ups or Bench Dips

6 Step-ups

7 Ring Rows

8 Deadlifts

9 KB Swings

10 Sit-ups

11 Burpees

12 Walking Lunges

Mobility

Warm-up (No Measure)

Lax ball to areas in need!

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

12 Days of Mobility: On The Tenth Day of Mobility …

1 min. Hip Distraction, each side

2×5 Partner Wall Slides

3 min. Back Bridge, accumulated

4 Shoulder Shrugs in a Handstand Hold

5 reps Spicy Hip Stretch, each side

6 Airplane Crash Victims, 3 each side, dynamic

7 Downward Dogs to Cobra and back

8 Lying Band Pulls, each side

9 Sit-ups to Pike + 9 Sit-ups to Straddle

10 Lying Shoulder Internal/External Rotations, each side

Prep for Holds

Perform Gymnastics Warm-up #3

*Headstand, Skin-the-cat, Ice Cream Makers

*Go through 5-10 reps of each, attempting everything when possible.

Skill/Strength

Warm-up (No Measure)

Step-up Prep as a Group

1. Perform 10 alternating Step-Forward Lunges.

2. With no load, perform 10 alternating Step-ups.

3. With a load one lighter than the workout, perform 10 alternating Step-ups.

4. With workout load, perform 6 alternating Step-ups.

Prep for Workout

45-30-15 sec. of:

Double-unders

Chin-Over-Bar Hold

Double-unders

Plank Hold

Metcon

Metcon (AMRAP – Reps)

4 rounds

1 min. Double-unders

1 min. Chin-Over-Bar Hold

1 min. Step-ups (50/35 lb.)

1 min. Plank Hold

1 min. Rest
Level 1: 40/25

Level 2: 35/20

Level 3: 25/15/10

Scale DU to DU attempts, then to Fast Feet jumps

Scale Chin Over Bar to Top of Ring Row Hold

Mobility

Warm-up (No Measure)

Airplane Crash Victim Stretch (5 e/s)

Roll out calves with lax ball

Downward Dog into Cobra

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Play Zip – Zap – Zop (Coach will explain!)

Round 1: 8 T-Rotation Push-ups (QUICK SCALE: Knee Push-ups)

Round 2: 16 Plank Shoulder Taps

Round 3: 4 6-Point Burpees

12 Days of Mobility: On The Ninth Day of Mobility …

1 min. Hip Distraction, each side

2×5 Partner Wall Slides

3 min. Back Bridge, accumulated

4 Shoulder Shrugs in a Handstand Hold

5 reps Spicy Hip Stretch, each side

6 Airplane Crash Victims, 3 each side, dynamic

7 Downward Dogs to Cobra and back

8 Lying Band Pulls, each side

9 Sit-ups to Pike + 9 Sit-ups to Straddle

Skill/Strength

Warm-up (No Measure)

Review and Prep for Split Jerks

Do a broad Split-Jerk review with the PVC, or a quicker, more brief version with the empty barbell.

Then, to work up to your weight, perform:

3×5 reps (drill technique under a moderate load)

3×3 reps

*Increase load each set, with the last set of 3 being just under your first weight.

Weightlifting

Split Jerk (3-3-3-3-3)

Extra Credit

Warm-up (No Measure)

3-5 rounds

Alternate movements for 30 sec. on, 30 sec. off

Max Calorie Row

Burpees

*30 sec. Row/30 sec. Rest/30 sec. Burpees/30 sec. Rest = 1 round.

Mobility

Warm-up (No Measure)

Lie with legs up on wall (1-2 minutes)

Wall shoulder stretch (1 minute)

Long lunge sequence

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Get Warm With Opposite Tabata (10 sec. on/20 sec. off)

4 rounds

Alternate:

Ring Rows, easy to moderate difficulty

Kick-backs

DB Prep With a Light DB (20/15/10 lb.)

2 rounds

8 1-Arm Front Squats, each arm

50-m 1-Arm DB OH Carry, 25 m each arm

8 1-Arm DB High Pulls, each arm

50-m 1-Arm OH Walking Lunges, 25 m each arm

8 1-Arm DB Presses, each arm

Skill/Strength

Warm-up (No Measure)

Prep for Workout

With a set of dumbbells one load lighter than working weight, review the DB movements as:

DB Hang Squat Cleans: Front Squat—Hang Squat Clean

DB Clusters: Deadlift—Cluster

DB Woman-makers: Push-up + Row—Ground-to-Overhead

Briefly go through the Inverted Ring Row and its modifications.

Then, using workout weight, perform:

6 Hang Squat Cleans

6 Inverted Ring Rows

6 Clusters

6 Inverted Ring Rows

4 Woman-makers

Metcon

Metcon (Time)

40 DB Hang Squat Cleans

30 Inverted Ring-Rows

30 DB Clusters

30 Inverted Ring Rows

20 DB Woman-makers

DB Load: 50/35 lb.
Level 1: 40/25

Level 2: 35/20

Level 3: 25/15/10

Mobility

Warm-up (No Measure)

Lax ball to pecs and lats

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

Spine Twists

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Warm-up

First, perform 10 reps each of Squat Warm-up Complex

In between each change of movement, perform 5 Half Handstands. On the last set, perform a max Handstand Hold against the wall.

12 Days of Mobility: On The Eighth Day of Mobility …

1 min. Hip Distraction, each side

2×5 Partner Wall Slides

3 min. Back Bridge, accumulated

4 Shoulder Shrugs in a Handstand Hold

5 reps Spicy Hip Stretch, each side

6 Airplane Crash Victims, 3 each side, dynamic

7 Downward Dogs to Cobra and back

8 Lying Band Pulls, each side

Skill/Strength

Warm-up (No Measure)

Inversion Complex

3-5 rounds

10-sec. Handstand Hold

10-sec. Handstand Shrugs

3 Strict HSPU

Rest

*Scale to Wall Walk Handstand Holds, or scale everything to Pike movements on a box or the ground.

Prep for Workout

With an empty barbell, as a group perform 10 Back Squats.

Then perform:

2 rounds

8 Back Squats + 16 Lateral Barbell Jumps.

4 HSPU (use workout modification)

*The second round should be done at working weight.

Metcon

Metcon (Time)

21-15-9

Handstand Push-ups

Back Squats (115/75 lb.)

Lateral Barbell Jumps (double reps)

RX+: 135/95 lb.

Scaled Option:

21-15-9

Pike Push-ups

Back Squats

Lateral Barbell Hops (double reps)
Level 1: 95/65

Level 2: 85/55

Level 3: 45/35

Scale HSPU reps to 15-12-9 or 12-9-6

Scale to Lateral Jumps over a Plate or DB

Scale PPU reps to 15-12-9, then scale to Seated DB Presses

Mobility

Warm-up (No Measure)

Roll out quads with barbell (1-2 minutes e/s)

Banded shoulder stretches

Couch stretch (1 minute e/s)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

100-m Jog

Walking Lunges + Samson Stretch

Toy Soldiers

High Knees

200-m Run

Butt Kickers

Karaoke Drill

100-m Run

Then, perform 5 reps of DB Burgener Warm-up using a light DB. (20/15/10 lb.)

Skill/Strength

Warm-up (No Measure)

Review and Prep the Hang Power Snatch

Chad’s Snatch Specific Warm-up. Use PVC, then Barbell (omit Squat)

Then, build up to working weight using:

8-6-4-2-2 reps

*Increase load each round with the last set of 2 done at your workout weight.

Prep for the Workout

100-m Run + 2 Hang Power Snatches

*Make any adjustments if needed.

Weightlifting

Hang Power Snatch (1×2)

Metcon

Metcon (AMRAP – Rounds and Reps)

As far as possible in 24 minutes

100-m Run

2 Hang Power Snatches (heavy)

*Every round, add 100-m Run

and 2 HPS
*Coach can give you alternatives if you would rather not run outside

Scale distance added each round (instead of adding 100 m, add 50 m)

Mobility

Warm-up (No Measure)

KB Calf Smash (1 minute e/s)

Lax ball on rig to traps

Wrist and forearm stretches