07/19/2019 CF


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Fish Game / Mobility

**Partner 1: **Fish Game (4 Minutes)

**Partner 2: **Mobility (4 Minutes)

4 Minutes of Mobility:

1 Minute Kettlebell Ankle Stretch (Each Side)

1 Minute Kettlebell Squat Hold

1 Minute Child’s Pose on Kettlebell

Penalty Based on Fish Game Scores

0-200: 10 Burpees + 10 Air Squats

201-400: **8 Burpees + 8 Air Squats **401-600: 6 Burpees + 6 Air Squats

601-800: 4 Burpees + 4 Air Squats 801-1000: 2 Burpees + 2 Air Squats

1001+: No Penalty

Skill/Strength

Warm-up (No Measure)

ROW & KETTLEBELL SWINGS

11 to 1

Kettlebell Swing Movement Prep

With a Lighter Kettlebell:

5 Kettlebell Deadlifts

10 Russian Kettlebell Swing

5 Kettlebell Swings

Build to Workout Weight

5 Kettlebell Swings

Row Movement Prep

20 Seconds Just Legs

20 Seconds Just Hips

20 Seconds Full Stroke

WALLBALLS

Timing

Movement Prep

5 Front Squats

5 Push Press

5 Max Height Wallballs

5 Workout Height Wallballs

PRACTICE ROUND

1 Round (Each Partner)

6 Calorie Row

6 Kettlebell Swings

6 Wallballs

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2, AMRAP 25:

3-6-9-12-15….

Calorie Row

Kettlebell Swings (53/35)

Wallballs (20/14)

Partners Switch After Full Rounds

L1: 35/26, 14/10

L2: 26/18, 10/8

L3: 18/10, 8/6

Mobility

Warm-up (No Measure)

KB Hip Floss (1 minute e/s)

Couch Stretch (1 minute)

Forearm stretches (30 secs e/s)

07/18/2019 CF


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Plate Romanian Deadlifts

Plate Front Raises

Plate Deadlifts

Plate Overhead Reverse Lunges

Plate Counterbalance Squats

Plate Ground to Overhead

*Warmup completed with 15/10 plates

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY

Front Rack Stretch: 1 Minute

Wrist Stretch: 1 Minute

Skill/Strength

Warm-up (No Measure)

DEADLIFT

Head Positioning

Shoulder Positioning

Movement Prep

Establish Set-up Position

10 Deadlifts

PUSH PRESS

Bounce vs. Dip

Bench Press vs. Push Press

Movement Prep

10 Second Dip Hold

5 Dips

5 Strict Presses from a Dip

5 Push Presses

TRANSITION + PRACTICE ROUND

2 Rounds

3 Deadlifts

3 Push Presses

Weightlifting

Push Press (1×5)

Heavy Set of 5

Metcon

Metcon (Time)

5 Rounds:

21 Deadlifts

12 Push Presses

Barbell: (115/85)

L1: 95/65

L2: 75/55

L3: 65/45

Mobility

Warm-up (No Measure)

Banded hamstring stretches (1 minute)

Foam roll lower and upper back (1-2 minutes)

Wall shoulder stretch (1 minute)

07/17/2019 CF


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Row

Down Dog

Moderate Row

Up Dog

Faster Row

Musical AbMats

Skill/Strength

Warm-up (No Measure)

ABMAT SIT-UPS

Push the Air Out

Movement Prep

5 Slow AbMat Sit-ups (Emphasize Breathing Rhythm)

5 AbMat Sit-ups

DOUBLE UNDERS

Elbows Back

It’s All in the Wrists

Put the Practice In

Movement Prep

20 Seconds Easy Single Unders

20 Seconds Higher Single Unders

EMOM 5-8: 20-30 Seconds of Double Under Practice (Rest Until the Top of the Minute)

PRACTICE ROUND

1 Round

200m Row

10 Double-Unders

10 AbMat Sit-Ups

Metcon

Metcon (Time)

Buy-In:

750m Row

50-40-30-20-10:

Double Unders

AbMat Sit-ups

Cash-Out:

750m Row

DU Scale:

Reduce Reps

Practice Times: 90-75-60-45-30 Seconds of Practice

Single Unders: 75-60-45-30-15 Reps

Mobility

Warm-up (No Measure)

Foam Roll calves (1 minute e/s)

Upward/Downward Dog (1 minute)

Child’s Pose (1 minute)

07/16/2019 CF


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Active Samson

Child’s Pose

Banded Pass Throughs

Alternating Single Leg Touches

Child’s Pose with Left Reach

Banded Pull Aparts

Inchworm to Push-ups

Child’s Pose with Right Reach

Banded Deadlifts

*Ideally completed with thinnest available band

Single Arm Dumbbell Warmup

Complete with 1 Light Dumbbell:

5 Deadlifts (Each Side)

5 Bent Over Rows (Each Side)

5 Hang Power Cleans (Each Side)

5 Strict Press & Reach (Each Side)

5 Goblet Squats

Skill/Strength

Warm-up (No Measure)

CHEST TO BAR PULL-UPS

Elbows

Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

DUMBBELL SNATCHES

Finish Position

Pull Under to Finish Position

Movement Prep

With a Lighter Dumbbell:

3 Strict Presses + Quarter Squat (Each Arm)

3 Push Presses + Quarter Squat (Each Arm)

3 Push Jerks (Each Arm)

.

Right Arm, Then Left

3 Deadlifts

3 High Pulls

3 Power Snatches

PRACTICE ROUNDS

1 Round

100 Meter Run

5 Pull-ups

5 Dumbbell Snatches (Each Arm)

Build to Workout Weight

1 Round

100 Meter Run

5 Chest to Bar Pull-ups

3 Dumbbell Snatches (Each Arm)

Metcon

Metcon (Time)

4 Rounds:

200 Meter Run

10 Chest to Bar Pull-ups

200 Meter Run

10 Dumbbell Snatches (70/50)

L1: 50/35

L2: 40/25

L3: 35/20

C2B Scales:

Reduce Reps

Pull-ups

Banded Pull-ups

Ring Rows

Jumping Pull-ups

Mobility

Warm-up (No Measure)

100m cool down walk

Under the body shoulder stretch (1 minute)

Forearm and wrist stretches (1 minute)

71/16/19


C44 – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds with a light plate:

30 seconds on, 10 seconds rest:

Plate fast feet

Around the world (15 sec each direction)

Plate hop on and off

Supine plate bench press

Lateral Fast feet

Ground to OH

MOBILITY:

Front rack stretch. 30 seconds

PREP:

PUSHUPS

10 sec plank hold into 5 pushups

Kneeling plate press

-Build to workout weight and perform 5 reps

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 reps:


Push-Ups


Kneeling Plate Presses (light-moderate)
Scale- reps, pushups to box/bench

Metcon

Metcon (Time)

As fast as possible:

30 Kickback Plate to Overhead (moderate)
Scale weight

Mobility

Warm-up (No Measure)

Extended childs pose (1 min)

Foam roller pec stretch (lay over) 3×30 sec

Foam roll lats (1 min)

Under the body stretch (30 sec e/s)

07/15/2019 CF


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute

Active Spidermans

Glute Bridges

40 Seconds

Active Dive-bombers

Single Leg Glute Bridges (20 Seconds Each Side)

30 Seconds

Push-up to Down Dog

Slow Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY

Table Top Stretch: 1 Minute

Cossack Squats: 1 Minute

Skill/Strength

Warm-up (No Measure)

RING DIPS

Knees Up, Press Up

Movement Prep

10 Second Top Position Hold

10 Second Bottom Position Hold

5 Negative Ring Dips

3 Ring Dips

SQUAT CLEANS

Get Tall, Get Small

Movement Prep

5 Hang Muscle Cleans

.

3 Hang Power Cleans

3 Hang Squat Cleans

.

5 Squat Cleans

TRANSITION + PRACTICE ROUND

2 Rounds

3 Squat Cleans

3 Ring Dips

Weightlifting

Squat Clean (1×1)

Heavy single

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
L1: 115/85

L2: 95/65

L3: 65/45

Ring Dip Scales:

Reduce Reps

Strict Ring Dips

Stationary Dips (Banded or Negatives)

Ring Dips (Banded or Negatives)

Ring Push-ups

Push-ups

Mobility

Warm-up (No Measure)

Spend time with a LAX ball rolling out pecs, lats, scaps, traps

07/13/2019 CF


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

1 Minute Bike (Increasing Pace Each Round)

1 Minute PVC Movement + Stretch

1st Round: 30 Seconds Pass Throughs + 30 Seconds Active Dive-bombers Video

2nd Round: 30 Seconds Lat Stretch + 30 Seconds Slow Air Squats

3rd Round: 30 Seconds More Narrow Pass Throughs + 30 Seconds PVC Overhead Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Skill/Strength

Warm-up (No Measure)

TOES TO BAR

Meaty Grip

Head Back, Head Through

Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Toes to Bar

3 Knees to Chest

3 Toes to Bar

POWER SNATCHES

Meaty Grip

Movement Prep

3 Snatch Grip Deadlifts

3 Snatch High Pulls

3 Hang Power Snatches

3 Power Snatches

THRUSTERS

Head Back, Head Through

Movement Prep

4 Strict Presses

4 Push Presses

4 Front Squats

4 Thrusters

Build to Workout Weight

PRACTICE ROUND

1 Round

5 Toes to Bar

5 Power Snatches

5 Thrusters

5 Calorie Bike

Metcon

Metcon (4 Rounds for reps)

4 Rounds:

1 Minute Toes to Bar

1 Minute Power Snatches (75/55)

1 Minute Thrusters (75/55)

1 Minute Calorie Bike

Rest 2 Minutes Between Rounds

L1: 65/45

L2: 55/35

L3: 45/25/15

Scale T2B:

Feet as High as Possible

Knees to Chest

Knees Up

Mobility

Warm-up (No Measure)

Lying body twists (1 minute)

Lay back on Medball to stretch back and chest (1 minute)

Samson Stretch (30 seconds e/s)

7/13/19 C44


C44 – C44

Warm-up

Warm-up (No Measure)

WARMUP:

200m run

MOBILITY:

5 bootstrap stretches

10 Dynamic Spider-Man stretches

5 push up to Down dog

Then,

2 rounds:

50 Singles

10 lunges

2 rounds:

In partners or teams-

100m fast row

6 OH lunges (light)

6 plate thrusters

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP: In teams of 3, waterfall style:

50 Double unders/100 singles

50 ft OHWL with plate 45/25

100m sprint (together)

20 plate thrusters
Scale plate weight to 25/15, 15/10

Metcon

Metcon (Time)

In teams-

3,000m row

*Must switch every 100m

Mobility

Warm-up (No Measure)

100m cooldown walk

Banded supine hamstring/ITband/hamstring stretch

07/11/2019 CF


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

1. Run Warmup

200 Meter Run

2. Burpee Prep:

40 Seconds Push-up to Down Dog

30 Seconds Active Spidermans

20 Seconds Frog Hops

10 Seconds Burpees

3. Rope Climb Prep

3 Seated Rope Pulls

2 Jumping Foot Locks

1 Rope Climb

4. Clean and Jerk Prep

5 Romanian Deadlifts

5 Muscle Cleans

5 Front Rack Elbow Rotations (Each Side)

5 Strict Press & Reach

_

5 Clean and Jerks

_

Build to Workout Weight

Metcon

Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here
RX Women: 95#

L1: 115/75

L2: 95/65

L3: 65/45

Scales:

Rope Climbs-

Reduce reps

20 seated rope pulls

20 strict pull-ups

AMRAP 3 of rope climbs

Burpees-

Reduce reps or complete as many burpees as possible until the clock hits 40 minutes

Mobility

Warm-up (No Measure)

Lax ball to traps and calves (1 minute e/s)

Upward/Downward Dog (1 minute)

07/10/2019 CF


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

With a Partner

Partner 1:

3 Minute Row (1 Minute Easy, 1 Minute Moderate, 1 Minute Faster)

Partner 2:

6 x 30 Seconds of each movement below

Switch stations after the 3 minutes.

Movements:

Glute Bridges

Right Leg Glute Bridge

Left Leg Glute Bridge

Alternating Front Plank Leg Raises

Pausing Air Squats

Air Squats

Dumbbell Warmup

With Light Set of Dumbbells:

5 Romanian Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press & Reach

5 Reverse Lunges (Each Leg)

MOBILITY

Dumbbell Ankle Stretch: 1 Minute Each Side

Dumbbell Goblet Squat Hold: 1 Minute

Skill/Strength

Warm-up (No Measure)

Row

Movement Prep

30 Second Ramp Up:

10 Seconds Easy

10 Seconds Moderate

10 Seconds Fast

BOX JUMP OVERS

Hips vs. Legs

Movement Prep

5 Tall Box Jump Overs (Lower Height)

DUMBBELL FRONT SQUATS

Cycle Time

Movement Prep

With Lighter Weight:

5 Dumbbell Front Squats (Pausing at Top)

5 Dumbbell Front Squats (No Pause)

PRACTICE ROUNDS

1 Round

5 Box Jump Overs (Lower)

5 Dumbbell Front Squats (Lighter Weight)

5 Calorie Row

Build to Workout Weight

1 Round

3 Box Jump Overs (Workout Height)

3 Dumbbell Front Squats (Workout Weight)

3 Calorie Row

Metcon

Metcon (Time)

On the 4:00 x 5 Rounds:

9 Box Jump Overs (30″/24″)

15 Dumbbell Front Squats (50’s/35’s)

15/12 Calorie Row

L1: 40/25

L2: 35/20

L3: 25/15

Scale height of box then to Step-Overs

Mobility

Warm-up (No Measure)

100m Cool down walk

Couch Stretch (1 minute)

Wall Calf Stretch (30 seconds e/s)