01/17/2019


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up:

1 Minute

Very Easy Row

Active Samson + Air Squat

Upper Back Foam Roll

1 Minute

Easy Row

Active Spidermans

Kettlebell Thoracic Opener

1 Minute

Easy-Moderate Row

Push-up to Down Dog

Kettlebell Ankle Stretch (1 Minute Each Side)

MOBILITY

Upper Back Foam Roll

Kettlebell Thoracic Opener

Kettlebell Ankle Stretch

Skill/Strength

Warm-up (No Measure)

Teaching and Movement Prep:

Row – Seat Away From Feet – Grip on Handle – Prep

Establish Seat Position

30 Seconds of Rowing & Grip

KB Swings – Same as Rower – “Seat” away from heels – gas pedal – Prep

Lighter KB

5 KB DL

5 Russian Swings

5 Full Swings

Rehersal

1 Round

200m Row

10 KB Swings – lighter weight

—Build to WOD Weight–

1 Round

100m Row

5 KB wings (WOD weight)

Metcon

Metcon (Distance)

AMRAP 10: Row for Meters

On the 0: 1 Kettlebell Swings

On the 1: 2 Kettlebell Swings

On the 2: 3 Kettlebell Swings

On the 3: 4 Kettlebell Swings

On the 4: 5 Kettlebell Swings

On the 5: 6 Kettlebell Swings

On the 6: 7 Kettlebell Swings

On the 7: 8 Kettlebell Swings

On the 8: 9 Kettlebell Swings

On the 9: 10 Kettlebell Swings

Kettlebell: 53/35

Modify this workout by weight of KB. You can also modify by height of the KB

Mobility

Warm-up (No Measure)

Mobility:

Upper Back Foam Roll – Grab KB Over head to anchor if you would like

1/16/2019


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Grab a purple band

:30 Seconds

Quad Stretch

Knee To Chest

Banded Pass Throughs

Active Samson

Active Spidermans

Banded Pull Aparts

Air Squats

Push-up to Down Dog

Banded Good Mornings

Banded Walks

Take 10 steps in each direction, followed by 10 squats. Repeating this for 5 steps in each direction and 5 squats.

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

45 Sec of Each

Squat Hold

Childs Pose

Wrist Stretch

Skill/Strength

Warm-up (No Measure)

Teaching and Movement Prep

Chest to Bar Pull Ups – Around the Bar – Big Chest – Movement Prep

10 Scap Pull

5 Kip Swings

1-3 Strict Pull Ups (C2B if possible) {Scale Ring Row}

5 Lat Pressdowns (big kip with press down) {Scale Kipping Swings}

3 Pull Ups {Scale – Rings or Banded}

3 Chest to Bar Pull Ups {Scale to movement of the day}

Movement Subs:

Pull Up, Jumping C2B, Banded PU, Ring Row

Front Squats – Big Chest – Spread the Floor – Prep

Establish Front Rack

5 Pausing Front Squats (big chest)

5 Front Squats – slow on the way down spreading the floor

Burpees – Upper Body – Prep

6 Frog Hop

3 Pausing Burpees

3 Burpees

FRONT SQUAT WEIGHTLIFTING PORTION – 15 minutes to build to a heavy complex

Pause Front Squat +Front Squat (Heavy Set of 1 )

Work with a partner to help count the 2 second pause. Avoid bouncing out after the pause – drive straight up

3-3-2-2-1-1…

15Min Time Cap

Then – rehearse the WOD

5 C2B Pull Ups

4 Front Squats 165/110

3 Burpees

Metcon

Metcon (Time)

3 Rounds:

10 Chest to Bar Pull-ups

10 Front Squats (165/110)

10 Burpees

Level 1:

135/95

Scale to Regular Pull Ups

Level 2:

115/75

Scale to Banded PU or Jumping

Level 3:

75/45

Scale to Ring Row or Jumping

Mobility

Warm-up (No Measure)

Mobility:

Squat Hold

Wrist Stretch

Childs Pose – Walk hands Left and Right

01/15/2019


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up:

:30 Seconds of each

Plate Hops

Quad Stretch

Knuckle Drags

Plate Push Presses

Active Samson

Active Spidermans

Plate High Pulls

Push-up to Down Dog

Air Squats

Plate Ground to Overhead

Side Lunges

Plate Counterbalance Squats (Press Away From Body During Squat)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

MOBILITY

Box Supported Ankle Stretch: 1 Minute

Child’s Pose on Box: 1 Minute

Skill/Strength

Warm-up (No Measure)

Teaching and Movement Prep

Wallballs – Bottom Position – Prep

20 Sec – Bottom Position Hold

5 Push Press

5 Thrusters

5 Wall Balls

Box Jumps – Hips, Knees – Prep

5 Step Ups Each Leg

10 Small Hops

10 Tall Hops

3 Box Jumps (small if needed first)

3 Box Jumps (bigger/at workout height)

Calorie Row – Handle Beat the Knees – Prep

40 Seconds Slow Row – Focus on Hands before knees

Sumo DL High Pull – Stance & Grip -Timing – Prep

3 Sumo DL

3 Sumo DL and shrug

3 Sumo DLHP Slow

3 Sum DLHP Fast

Push Press – Heels Down – Elbows Forward – Prep

5 Strict Press

5 Second Dip Hold

5 Push Press

Build to workout weights

Rehersal – Nail down logisitics

1 Round

5 Wallballs

5 SDHP

5 Box Jumps

5 Push Press

5 Cal Row

Metcon

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

Mobility

Warm-up (No Measure)

Mobility:

Box Supported Ankle Stretch

Childs Pose with Box

01/14/2019


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm Up

()

Warm-up (No Measure)

Line Drills

6 Laps around the Rig

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Barbell/PVC Warmup

5 Good Mornings

5 Back Squats

Flag Pole PVC Stretch

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

MOBILITY (10:00 – 12:00)

Child’s Pose on Box: 1 Minute

Box Supported Ankle Stretch: 30 Seconds

Skill/Strength

Warm-up (No Measure)

Movement Teaching:

TOES TO BAR – Ears – Prep

10 Scap Pull-ups

10 Kip Swings (Focusing on Ears)

1-3 Strict Toes to Bar

3 Knees to Chest

3 Toes to Bar

Movement Substitutions

Reduce Reps

Toes as High as Possible

Knees to Chest

Knees Up

BOX JUMP OVERS- Knees Out – Stay in Box – Prep

3 Step-ups (Each Leg)

10 Small Hops

10 Tall Hops

3 Box Jumps (Smaller Height)

3 Box Jumps (Workout Height)

Push Press – Dip – Heels – Prep

5 Strict Press

5 Dip & Pops (Just Legs)

5 Push Presses

Now go into finding a heavy set of 10 push press. Build by using sets of 5. Find a weight and perform 2 sets of heavy 10.

Push Press (5-5-5-10-10 (suggestion))

Take a few minutes to warm up to a heavy set. Perform 2 sets of 10 – resting between each set.

Then get your barbell set for the WOD and perform:

1 Round

4 Push Presses

4 Toes to Bar

4 Box Jump Overs

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

2 Push Presses (115/80)

2 Toes to Bar

2 Box Jump Overs (24/20)

4 Push Presses (115/80)

4 Toes to Bar

4 Box Jump Overs (24/20)

6 Push Presses (115/80)

6 Toes to Bar

6 Box Jump Overs (24/20)



Up by 2’s Until Finish

RX+: 135/95

Level 1: 95/65

Level 2: 75/55

Level 3: 65/45

Movement Scale – what you discussed in warm up – keep reps the same.

Mobil: Warm-up (No Measure)

Mobility:

Foam Roller and Barbell – Place foam roller mid/upper back – reach over head to the barbell – hips off the ground. Once in place, lower and raise hips up and down. Breath!

Use Barbell to smash IT Bands

1/12/2019


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds

Active Samson

Hollow Hold

Active Spidermans

Arch Hold

Air Squats

Push-up to Down Dog

PVC Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Warrior Squats: 1 Minute

Front Rack Stretch: 1 Minute

Skill/Strength

Warm-up (No Measure)

Teaching and Prep

Bike/Row/Run Options

Toes to Bar – Start Small – Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Toes to Bar

7-10 Kips – Gradually Building to Toes to Bar

Movement Substitutions

Reduce Reps

Toes as High as Possible

Knees to Chest

Knees Up

Bar Facing Burpees – Stay Tight – Prep

3 Bar Facing Burpees – each

Hang Squat Clean Thrusters – Meet in the middle – Prep

2 High Hang Power Cleans

2 Hang Power Cleans

2 Pausing Front Squats

2 High Hang Squat Cleans

2 Hang Squat Cleans

Thruster Movement Prep

3 Pausing Thrusters (Bar Pauses on Shoulder Before Squatting)

3 Thrusters

Build to Workout Weights

Rehearsal

1 Round

2 Bar-Facing Burpees

2 Hang Squat Cleans

2 Toes to Bar

2 Thrusters

2 Calorie Assault Bike/Row or Run 50m

Each Partner (Waterfall Style)

Metcon

Metcon (AMRAP – Reps)

You can Row – Run – or Bike if available

Teams of 3

For Time (30 Minute Time Cap):

2 Rounds

30 Bar-Facing Burpees

30 Hang Squat Cleans (95/65)

30 Toes to Bar

30 Thrusters (95/65)

100/75 Calorie Row or 1000m Run Together

2 Rounds:

30 Bar-Facing Burpees

30 Hang Squat Cleans (115/80)

30 Toes to Bar

30 Thrusters (115/80)

100/75 Calorie Row or 1000m Run Together

2 Rounds:

30 Bar-Facing Burpees

30 Hang Squat Cleans (135/95)

30 Toes to Bar

30 Thrusters (135/95)

If you need to modify movements, modify to what we did in the prep.

Level 1:

75/55; 95/65; 115/80

Level 2:

65/45; 75/55; 95/65

Level 3:

45/35; 55/45; 65/55

Mobility

Warm-up (No Measure)

Mobility:

LAX Ball to Traps – use rig

LAX Ball to hips

LAX Ball to upper shoulders

1/11/2019


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Set up Lanes in the box for the warm up and WOD

:30 Seconds

Easy Shuttle Runs

Walking Quad Stretch

Walking Knee to Chest

Moderate Shuttle Runs

Straight Leg Kicks

Cradle Stretch

Side Shuffle

Walking Samson

Walking Spidermans

Side Shuffle (Other Direction)

Air Squat + 3 Broad Jumps

Walkouts

Using a light DB:

:30 Seconds per movement

Right Arm Farmers Carry

Left Arm Farmers Carry

Right Arm Front Rack Dumbbell Carry

Left Arm Front Rack Dumbbell Carry

Right Arm Overhead Dumbbell Carry

Left Arm Overhead Dumbbell Carry

Mobility:

1 Min Each Side each movement

Pigeon Pose

Couch Stretch

Skill/Strength

Warm-up (No Measure)

Teaching and Movement Prep

Sit Ups- Up and Down – Shoulders

Shuttle Sprints – Steady vs. Abrupt – Alternate Legs

DB Snatches – Muscle or Power – Rule of Thumb

Movement Prep

Each Arm With Lighter Weight:

3 Deadlifts

3 Jump Shrugs

3 High Pulls

3 Strict Press

3 Dumbbell Snatches

REHEARSAL (30:00 – 40:00)

2 Rounds

8 AbMat Sit-ups

6 x 10 Meter Shuttle Sprints

4 Alternating Dumbbell Snatches (Lighter Weight)

**Second Round, build to workout weight

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30 AbMat Sit-ups

20 – 30ft Shuttle Sprints

10 Alternating Dumbbell Snatches (70/50)

**Use a heavier weight than you normally do, but you should be able to do 12-15 reps unbroken when fresh**

Level 1:

50/35

Level 2:

40/25

Level 3:

20 Sit Ups

25/15

10 sprints

Mobility

Warm-up (No Measure)

Mobility:

Upward/Downward Dog – cycle through 5 times

Pigeon Pose 1 Min a side

Couch Stretch 1 Min a side

01/10/2019


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute

Active Spidermans

PVC Pass Throughs

Active Samson

PVC Lat Stretch

Push-up to Down Dog

PVC Hinge Drill

PVC/Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility:

PVC Lat Stretch

PVC Hinge

Skill/Strength

Warm-up (No Measure)

Teaching Movements:

Deadlift – Grip – Arms – Prep

5 Overhand Grip DL

5 Mixed Grip DL

5 Slow Mixed Grip DL

Hang Power Cleans – Arms – Catch – Prep

5 Hip Hinges

15 Seconds Receiving Position Hold

3 High Hang Power Clean

3 Hang Power Clean

Push Jerks – Arms – Catch – Prep

15 Seconds Receiving Position Hold

5 Push Jerks

Full DT Complex with Empty Bar

Move to Heavy Hang Power Cleans (15 minutes)

Hang Power Clean (5-5-3-2-2-2…)

Athletes will team up with others who plan on using similar weights. Athletes will have 15 minutes to build up to their heavy set of 2. Note that the first hang power clean starts with a deadlift and a pause. Looking to make some good progress with hang power clean technique here, as it will transfer over greatly to “DT”.

Warm-up (No Measure)

Get weights ready for WOD and perform rehearsal:

1 Round

4 Deadlifts

3 Hang Power Cleans

2 Push Jerks

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Level 1: 135/95

Level 2: 115/75

Level 3: 95/65

Mobility

Warm-up (No Measure)

Mobility:

Foam Roll Lats – 1 Min Per Side

Foam Roll T Spine – 1 Minute

LAX Ball to Low Back

Body Twists on floor

01/09/2019


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up:

5 Min for Quality:

5 Calorie Row

5 Push-up to Down Dog

5 Active Samson Each Side

5 Active Spidermans Each Side

5 Pausing Air Squats

Repeat until 5 Min is reached

PVC Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

MOBILITY

Front Rack Stretch:

1 Minute Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch:

45 Seconds – From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

Ankle Stretch:

30 Seconds Each Side

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Skill/Strength

Warm-up (No Measure)

Movement Prep

Row

Speed Through the Middle – Use your hips –

Movement Prep

:10 Seconds Fast

:20 Seconds Easy

:10 Seconds Fast

:20 Second Easy

DOUBLE UNDERS

Swing & Catch

Movement Prep

Establish “Catch” Position

10 Swing & Catches

:20 Seconds Easy Single Unders

:20 Seconds Quick Single Unders

:20 Seconds Double Under Practice

Movement Substitutions

Reduce Reps

30 Seconds of Double Under Practice

40 Single Unders

FRONT SQUATS

Tuck Under – Practice this movement with air squats

Movement Prep

5 Pausing Front Squats – coaches call

5 Front Squats

Build to Workout Weight 60% 1RM

WOD Rehersal:

2 Round

7 Calorie Row

5 Double Unders

3 Front Squats

Metcon

Metcon (6 Rounds for time)

On the 3:00 x 6 Rounds:

12/9 Cal Row

25 Double Unders

5 Front Squats 60% 1RM

RX+ 70% 1RM

Scale:

10/7 Cal Row

50 Singles

5 Front Squats

Mobility

Warm-up (No Measure)

Mobility:

Thread the needle – lay on back – cross one ankle over opposite knee. pull that knee into chest – relax head.

Low Back Body Twist

LAX Ball to Hips

Foam Roll IT Bands

01/08/2019


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up:

Grab a Partner – starts on rower, one does the other movement.

P1: 1 Min Easy Row

P2: Active Spidermans

Switch

P1: 0 :45 Seconds Moderate Row

P2: PVC Pass Throughs

Switch

P1: 0:30 Seconds Faster Row

P2: Push-up to Down Dog

Switch

Then –

PVC Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Then,

10 PVC Pass Throughs

Skill/Strength

Warm-up (No Measure)

Movement Discussion

KB SDHP

Fast through the middle

Elbows high

5 deadlifts

5 High Pull

5 Sumo Deadlift High Pull

LATERAL BAR BURPEES

Discuss form and technique – shoot the feet – Jump vs. Step.

Then,

3 Push Ups

3 Frog Hips

3 Lateral Bar Burpees

POWER SNATCH

Discuss form and technique – Speed through the middle- Burgener Warm Up.

Then,

2 High Hang Power Snatch

2 Hang Power Snatch

2 Power Snatch

Build to your workout weight.

WOD Rehersal

1 Round

15 KB SDHP

5 Power Snatches (Opening WOD Weight)

5 Lateral Bar over Burpees

Metcon

Metcon (AMRAP – Reps)

Metcon:

Score: Total Burpees of entire WOD

AMRAP 5:

30 KB SDHP 53/35

21 Power Snatches (95/65)

Max Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

30 KB SDHP 53/35

15 Power Snatches (115/80)

Max Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

30 KB SDHP 53/35

9 Power Snatches (135/95)

Max Lateral Barbell Burpees

Level 1:

75/55; 95/65; 115/85

Level 2:

65/45; 75/55; 95/65

Level 3:

45/35; 55/45; 65/55

Burpees In place or to a box

Mobility

Warm-up (No Measure)

Mobility:

Runners Lunge – 45 Sec each Side

Foam Roll Lats

Foam Roll Low Back