Monday


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Gymnastics clinic on 9/22 going over handstands is still open for registration! All levels welcome. Email Jen@crushercrossfit.com $15

3 ROUNDS – Each round the movements ‘graduates’ to a more complex version (10:00 CAP)

100m Run

10 Squats → Front Squats (PVC) → Overhead Squats (PVC)

10 Push-ups → Ring Support Push-ups → Dip Negatives

10 Scap Pull-ups → Ring Rows → Pull-ups or Hard Ring Rows

10 Sit-ups → Leg Lifts → Hanging Knee Raises

HSPU — Before getting anyone upside down, complete the following.

2 SETS

10 Leg Swings (each)

10 Pike Presses

– Wall Walks

(Focus on active shoulders and keeping the midline engaged –

– :20 Handstand Hold (scale wall walk hold)

– Creating the Tripod Position

– 3 Negatives (:03 down) scale pike or db negatives

– Knees to Chest

(Focus on keeping the ball of their feet facing the ceiling)

-5 HSPU Kip (find workout progressions)

– 5 Kipping HSPU

(Focus on using the hips, being explosive and putting the above progression

together)

Prep for WOD:

6 body weight reverse lunges

6 barbell reverse lunges

6 reverse lunges (workout weight)

Mock trial:

100m run

5 HSPU

6 reverse lunges

Workout

Metcon (Time)

3 ROUNDS FOR TIME

800m Run

30 Front Rack Reverse Lunges (95/65)(65/45)

30 HSPU (descending reps)*

*HSPU go down by 10 reps every round…30-20-10, Lunges stay 30 each round.

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

3:00 Slow Walk

*Focus on calm nasal breathing.

Sunday


Crusher CrossFit – Waconia – NCBURN

Workout

Metcon (No Measure)

1 Round

5:00 Stations

1:00 Rest b/t Stations

STATION 1

3 Burpees Every Minute then…

Run for Distance

STATION 2

3 Burpees Every Minute then…

Bike for Distance

STATION 3

3 Burpees Every Minute then…

DB Devil’s Press

Sunday


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Play a game or intro a skill!

Then…

GENERAL WARM-UP

ON A 7:00 RUNNING CLOCK…Get as far as you can, 7:00 Cap!

20 Cals on Bike or Rower

20 Russian Twists w/ Medball

20 Med Ball Floor Press w/ toss at top (bench press with med ball with toss to self)

20 Med Ball Ground to OH

20 Med Ball Alt Lunges

20 Med Ball Sit-ups w/ toss at top ( feet touching wall, situp, toss MB against wall at top)

Workout

Metcon (Time)

FOR TIME

50-40-30-20-10

Cal Bike

Sit-up

-18:00 Time Cap-

Finisher

Metcon (No Measure)

NOT FOR TIME

30 DB Manmakers*

*Increase weight every 10 reps

Saturday


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

“You go, I go” partner, chipper style warm-up.

IN TEAMS OF 2…

100 Jumping Jacks

50 Air Squats

50 Sit Ups

50 Alternating Lunges

50 Up Downs

1,000m row (switching every 250m)

10 Minute Cap

Movement Prep – Get equipment out and organized in your station. Then,

Wallballs

8 WB Front Squats

8 WB Push Press

8 Wallballs

SDHP

8 Sumo DL

8 Sumo DL with Shrug

8 Sumo DL High Pull

Box Jump

8 Step Ups

8 Box Jumps

Push Press

8 Strict Press

8 Push Press – Pause at dip

8 Push Press

Mock Round of :20 at each station with a :10 Transition

Adjust as needed.

Workout

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Saturday


Crusher CrossFit – Waconia – NC COMPETE

A. CONDITIONING

Metcon (Time)

FOR TIME*

50-40-30-20-10

Cal Bike

Sit-up

*Perform 5 DB Manmakers After Each Movement @ (40/30) for 10 total per round. 50 Cals then 5 MM, 50 Situps then 5 MM, 40 Cals then 5MM and so on…

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

“You go, I go” partner, chipper style warm-up.

IN TEAMS OF 2…

100 Jumping Jacks

50 Air Squats

50 Sit Ups

50 Alternating Lunges

50 Up Downs

1,000m row (switching every 250m)

10 Minute Cap

Workout

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

C. STRENGTH / GYMNASTICS

Overhead Squat (1×3)

ON A 12:00 RUNNING CLOCK…

Work to Heavy 3-Rep OHS*

*Bar can come from rack.

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – 10 OHS (135/95)

MIN 2 – 50 Double Unders

*This is meant to be manageable in each minute at a moderate load and moderate pace.

Saturday


Crusher CrossFit – Waconia – NCBURN

Workout

Metcon (No Measure)

3 Rounds

2:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

1:00 Box Jumps

1:00 DB Step-Ups

STATION 2

1:00 Push-ups

1:00 Hollow Flutters

STATION 3

1:00 Ring Rows

1:00 Wall Sit

STATION 4

1:00 Row

1:00 Double Unders

Friday


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

2 Minutes Run – Complete this is 100m Intervals.

AMRAP x 4 MIN

10 KB Deadlifts

10 KB Russian Swings

10 KB American Swings

:30 KB Goblet Squat Hold

Grab Barbell – Movement Prep:

5 Deadlift

5 High Hang Shrug

5 High Hang High Pull

5 High Hang Muscle Clean

5 Tempo Front Squats

Then,

5 Hang Power Clean

5 Front Squats

5 Hang Squat Clean

Then,

3 Hang Power Clean

2 Front Squat

1 Hang Squat Clean

Complete EMOM before reviewing Toes to Bar.

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Set of Barbell Complex

3 Hang Power Clean

2 Front Squat

1 Hang Squat Clean

Warm-up (No Measure)

WOD PREP

5 Kip Swings

5 Kipping Knee Raises

5 Toes to Hip

5 Toes to Bar

Review WOD Logistics

Workout

Metcon (Weight)

6 SETS (1:30 ON / :30 OFF)

3 Hang Power Clean

2 Front Squat

1 Hang Squat Clean

12 Toe to Bar/Knee Raises

Max Barbell Hold

**Coaches call on Weight**

*In this workout you have 1:30 to get the work done then take a mandatory :30 rest before the next 1:30 work period.
Score this workout for load.

Friday


Crusher CrossFit – Waconia – NCBURN

Workout

Metcon (No Measure)

1 Round

3:00 Stations

1:00 Rest b/t Stations

STATION 1

20 Cal Bike then…

Max Up-Downs

STATION 2

40 Plate Hops then…

Max KB Swing

STATION 3

20 Cal Bike then…

Max Up-Downs

STATION 4

40 Plate Hops then…

Max KB Swing

Friday


Crusher CrossFit – Waconia – NC COMPETE

A. CONDITIONING

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 Minutes on a Bike or Rower

then…

AMRAP x 4 MIN

10 KB Deadlifts

10 KB Russian Swings

10 KB American Swings

:30 KB Goblet Squat Hold

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Set of Barbell Complex

3 Hang Power Clean

2 Front Squat

1 Hang Squat Clean

Workout

Metcon (Weight)

6 SETS (1:30 ON / :30 OFF)

3 Hang Power Clean (155/105)|(115/75)

2 Front Squat

1 Hang Squat Clean

12 Toe to Bar

Max Barbell Hold

*In this workout you have 1:30 to get the work done then take a mandatory :30 rest before the next 1:30 work period.
Score this workout for load.

*Use 185/135 for workout if able to get the 3-2-1 done in less than :30 with that weight.

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

FOR RECOVERY

15:00 Stretch & Mobilize as Needed