Thursday


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Rig Run

3 ROUNDS…

10 Bootstrap Squats

8 Up Downs

6 BB Good Mornings

4 Inch Worms

2 Push Up to Pike

*Hold bottom of squat until the last member has completed 3 rounds, then do the following together…

1:00 Rig Run

Workout

Metcon (Weight)

EMOM x 16 MINUTES

MIN 1 – 17 Slam Balls (20/15)

MIN 2 – 5 or 7 Burpee Over Bar + 5 Deadlift (275/185)|(185/135)*

*Option for athletes to do 7 or 5 Burpees! Stick with your choice through the whole workout.
Score is weight on the DL.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Cobra Stretch

3:00 Seated Forward Fold

4:00 Foam Rolling Quads

Tuesday


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

With a pair of light-moderate DBs…

AMRAP x 8

8 DB Suitcase Lunge

8/8 Arnold Press

8 DB Sumo Deadlifts

8/8 Single Arm DB Sumo Deadlift

8 Push Ups to Down Dog

Warm-up

Warm-up (No Measure)

No Bar

10 Dip – Pause – Stand

10 Dip – Pause – Stand and Punch

10 Dip – DRIVE

10 Push Press w/ :02 pause Overhead (With a Bar)

With 1 DB, then with 2…

1/1 Single Arm DB Devils Press

2/2 Single Arm Push Press

3/3 Single Arm Suitcase Lunge

Strength

Push Press (5-3-1)

5-3-1

Push Press

*Set 1 – 70-75% x 5

Set 2 – 80-85% x 3

Set 3 – 90-95% x 1+

1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 4 MINUTES

2 DB Devil’s Press (40/30)|(30/20)

6 DB Push Press

8 DB Alt. Suitcase Lunges

-Rest 1:00-

Repeat!

*Pick up where you left off in the second AMRAP. Score at the end of the workout is one number for total rounds & reps.

Saturday


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS…

5/5 SA DB Curl to Arnold Press

8/8 Split Squats → 8/8 DB Farmers Split Squats

10 Scap Pull-Ups

10 Scap Push-Ups

5 Broad Jumps → 5 Burpee Broad Jumps

Row 250m each

Skill

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (Building)

MIN 2 – Practice Full Climb or Scaling Option

P1 and P2 start on different stations

Workout

Metcon (3 Rounds for reps)

4 ROUNDS

Two Minutes per Station

:30 rest/transition

1 – DB’s S2O (Push Press, Push Jerk, Split Jerk) (50/35)|(35/20)

2 – Cal Row

3 – Rope Climbs
Score is total reps of each movement for all 4 rounds

Friday


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Very Quick Warm-up Today –during the intro ride slow on the bikes/row or rolls out quads / inner thighs / IT bands.

3:00-4:00 of Slow Bike/Row or Rolling (during Intro!)

Into…

2 SETS

10 Step-Back Groiners + Air Squat*

10 Alt. Elbow Punches

5 Full-Grip Front Squats (for warm-up, really drive up in full grip)

10 Alt. Sit-Thrus**

5 Close-Grip Push-ups (:02 pause at the top)

Strength

Front Squat (3-3-3*)

3-3-3*

Front Squat

*Set 1 – 65-70% x 3

Set 2 – 75-80% x 3

Set 3 – 85-90% x 3+

3+ means athlete performs max reps at that weight with the goal of at least 3.

Workout

“POINT BREAK” (Time)

FOR TIME

9-7-5-15-12-9

Front Squat (155/105)|(135/95)

Bar Facing Burpee

Wednesday


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Have athletes start off with 3 minutes on a Bike or Rower, increasing intensity each minute.

Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard

Then…

20 Glute Bridge Ups

20 Arm Circles Forward

20 Arm Circles Backwards

20 Swings Forward/Back

20 Alt. Elbow Punches

:20 Barbell Overhead Hold

Strength

Push Press (3-3-3*)

3-3-3*

Push Press

*Set 1 – 65-70% x 3

Set 2 – 75-80% x 3

Set 3 – 85-90% x 3+

3+ means athlete performs max reps at that weight with the goal of at least 3.

Workout

Metcon (Time)

FOR TIME

50/42 Cal Row

50 Up-Downs

Finisher

Metcon (No Measure)

IN TEAMS OF 2…

FOR TIME

400m KB Farmer Carry (70/53)|(53/35)

*14 laps around rig

Wednesday


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Have athletes start off with 3 minutes on a Bike or Rower, increasing intensity each minute.

Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard

Then…

20 Glute Bridge Ups

20 Arm Circles Forward

20 Arm Circles Backwards

20 Swings Forward/Back

20 Alt. Elbow Punches

:20 Barbell Overhead Hold

Strength

Push Press (3-3-3*)

3-3-3*

Push Press

*Set 1 – 65-70% x 3

Set 2 – 75-80% x 3

Set 3 – 85-90% x 3+

3+ means athlete performs max reps at that weight with the goal of at least 3.

Workout

Metcon (Time)

FOR TIME

50/42 Cal Row

50 Up-Downs

Finisher

Metcon (No Measure)

IN TEAMS OF 2…

FOR TIME

400m KB Farmer Carry (70/53)|(53/35)

*16 laps around rig

Tuesday


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

Crossfit


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.

Crossfit


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.

Crossfit


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.