WOD

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Graduated Movement Warm-up…3 rounds, each round the movement ‘graduates’ to more complex version. Start slow and gain speed as you get warm.

3 ROUNDS, 7 Reps Each

Deadlift, DL-Shrug, SDHP

Squat → FS → OHS (pvc)

Push-up→ Hollow Rock → Superman

Scap Pull-up → Chin-up → Pull-up

Sit-up → Leg Lift → Hanging Knee Raise

Movement Prep – Coaches Call

10 Shoulder Press

10 Dip and Stand

10 Dip and Drive

Cycle Barbell with OH Hold

Strength

Push Press (3-3-3-3-3)

3-3-3-3-3

Push Press*

*Build to 3RM Push Press.

Suggested Loading…

1 – Moderate 70-80+%

2 – Moderate-Heavy 75-85+%

3 – Heavy 90+%

4 – Previous 3RM or 102%

5 – Deload, New Attempt or New PR!

Workout

Metcon (3 Rounds for reps)

3 SETS

2:00 Max KB SDHP

1:00 Max Plank Hold

1:00 Max DB Push Press

-1:00 Rest b/t Sets-
Score is combined reps for both SDHP and push press subtract any seconds you don’t complete for the hold, including starting late or ending early.

Crusher CrossFit – Waconia – NC COMPETE

A. CONDITIONING

Metcon (5 Rounds for time)

5 SETS

25 Cal Row

15 TTB

25 Box Jumps (24/20)

15 HSPU

-Rest 1:00 b/t Sets-

*Take the row at a 70-80% pace. Reps on the gymnastics movements should be something you can perform unbroken.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

Graduated Movement Warm-up…3 rounds, each round the movement ‘graduates’ to more complex version. Start slow and gain speed as you get warm.

3 ROUNDS, 7-10 Reps Each

Cal Row (stays same each round)

Squat → FS → OHS (pvc)

Push-up→ Ring Support → Dip Negative

Scap Pull-up → Chin-up → Pull-up

Sit-up → Leg Lift → Hanging Knee Raise

Strength

Push Press (3-3-3-3-3)

3-3-3-3-3

Push Press*

*Build to 3RM Push Press.

Workout

Metcon (3 Rounds for reps)

3 SETS

2:00 Max Cal Row

1:00 Max Plank Hold

1:00 Max Push Press (115/75)|(75/55)

-1:00 Rest b/t Sets-
Score is combined reps for both cals and push press.

C. STRENGTH / GYMNASTICS

Front Squat (10×2)

10 SETS

2 Front Squat*

*Start moderate and build to heavy. Use a heavier weight for each set than your 1-1 Squat Clean for 8/26.

Crusher CrossFit – Waconia – NC COMPETE

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

EMOM

MIN 1 – Max Pull-ups or Ring Rows

MIN 2 – Max Box Dips or Push-ups

STATION 2

400m Run

(rest remainder)

STATION 3

EMOM

MIN 1 – Max Cal Row

MIN 2 – Max Burpees

STATION 4

80 Double Unders

(rest remainder)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

8/6 Cal Row

8 Ring Rows → 8 Kipping Swings

8/8 SA DB Strict Presses → 8/8 SA DB Hang Power Snatches

25 Shoulder Taps in Push Up Plank → 25’/25’ SA OH Walk

Partner Strength

Bench Press (1×3)

I. ON A 12:00 RUNNING CLOCK…

Establish 3-Rep Bench Press for Each Athlete*

*Athletes can record individual 3-Rep. But “Score” for team is the combined total.

-Rest 5:00 before Part 2-

Partner Workout

Metcon (AMRAP – Reps)

IN TEAMS OF 3…

II. ON A 12:00 RUNNING CLOCK…

Max Rounds of Cindy + Max Cals on Rower*

1 Round of Cindy is…

5 Pull-ups

10 Push-ups

15 Air Squats

*Two athletes work at a time, while one rests. Rotate as needed. Score is the number of rounds completed in Cindy + number of Cals on the bike to the nearest set of 10. For example…30 Cals = 3, 70 Cals = 7, 110 Cals = 11. No credit for partially completed sets of 10 or partial rounds of Cindy. For example…29 Cals = 2, 71 Cals = 7, 115 Cals = 11.

For faster transitions 2 rowers are allowed per team.
Part II comes after 5:00 Rest!

Crusher CrossFit – Waconia – NC COMPETE

A. CONDITIONING

5k Run (Time)

Max Effort 5k Run
1. NOT FOR TIME

Run 5k

-Rest 5:00-

2. NOT FOR TIME

Row 5k

*Take both efforts at a moderate, sustainable pace. Get an idea of your pacing and feel for both efforts. We will see these come up as For Time efforts in the future.”

5k Row (Time)

Max Effort 5k Row
1. NOT FOR TIME

Run 5k

-Rest 5:00-

2. NOT FOR TIME

Row 5k

*Take both efforts at a moderate, sustainable pace. Get an idea of your pacing and feel for both efforts. We will see these come up as For Time efforts in the future.”

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

8/6 Cal Bike

8 Ring Rows → 8 Kipping Swings

8/8 SA DB Strict Presses → 8/8 SA DB Hang Power Snatches

25 Shoulder Taps in Push Up Plank → 25’/25’ SA OH Walk

Partner Strength

Bench Press (1×3)

I. ON A 12:00 RUNNING CLOCK…

Establish 3-Rep Bench Press for Each Athlete*

*Athletes can record individual 3-Rep. But “Score” for team is the combined total.

-Rest 5:00 before Part 2-

Partner Workout

Metcon (AMRAP – Reps)

IN TEAMS OF 3…

II. ON A 12:00 RUNNING CLOCK…

Max Rounds of Cindy + Max Cals on Bike*

1 Round of Cindy is…

5 Push-ups

10 Pull-ups

15 Air Squats

*Two athletes work at a time, while one rests. Rotate as needed. Score is the number of rounds completed in Cindy + number of Cals on the bike to the nearest set of 10. For example…30 Cals = 3, 70 Cals = 7, 110 Cals = 11. No credit for partially completed sets of 10 or partial rounds of Cindy. For example…29 Cals = 2, 71 Cals = 7, 115 Cals = 11.
Part II comes after 5:00 Rest!

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

“Play” Workout

Grab a few friends and put together a 15:00 triplet workout that is just for fun. Take some of the pressure off from the tough NC60 workout and just get after with a good sweat. Do not include anything too heavy or too crazy. Keep it simple and choose 3 movements from the list below. This is intentionally low stress…do not take this one too seriously. Have some fun.

Movements to Choose From Include…

250m Run, Bike, Row or Ski

12 Box Jump Over (24/20)

12 DBL DB Ground to OH (50/35)

12 Hang Power Clean (135/95)

12 Hang Power Snatch (115/75)

8 Bar Muscle-Up

8 Burpee Chest 2 Bar

8 Strict HSPU

Crusher CrossFit – Waconia – NCBURN

Workout

Metcon (No Measure)

1 Round: 5:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

30 Box Jump

30 Cal Bike

30 Sit-ups

STATION 2

AMRAP

30 Box Jump

30 Cal Bike

30 Sit-ups

STATION 3

1:30 Recovery Bike

2:00 Max Plank

1:30 Recovery Bike

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS OF…

20 Mountain Climbers

15 Air Squats

10 Step Ups/Box Jumps

5 Up Downs

2 ROUNDS OF…

100m Run

10 PVC Pass Throughs

8 Behind The Neck Presses w/ Sn. Grip

6/6 DB Hang Muscle Snatch

2 ROUNDS OF…

10 Barbell Snatch Deadlifts

8 Barbell Hang Muscle Snatches

6 Barbell Behind The Neck Push Press

Workout

Metcon (Time)

FOR TIME*

27-21-15-9

Power Snatch (95/65)|(65/45)

Box Jumps (24/20)

*400m run after every full set.

Crusher CrossFit – Waconia – NCBURN

Workout

Metcon (No Measure)

3 Rounds: 1:00 Stations

:20 transition b/t Stations

1:00 Rest b/t Rounds

STATION 1

Med Ball Front Squat

STATION 2

Russian Twist

STATION 3

Med Ball Strict Press

STATION 4

Flutter Kicks

Crusher CrossFit – Waconia – NC COMPETE

A. CONDITIONING

Metcon (No Measure)

AMRAP x 12 MINUTES (EZ Pace)

15/12 Cal Bike

15 Air Squats

10 Barbell Push Press (:01 Pause in Dip / :01 Pause in OH)

5 Smooth Burpees Over Bar

:30 Walking Rest

Warm-up (No Measure)

10:00 RUNNING CLOCK…

Skill / Mov’t Prep for WZA Online Qualifier Workout. Use this time to get yourself ready to attack the workout full throttle.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS, Increasing Pace Each Round…

21 → 15 → 9 Cals (by third round for set of 9 know your workout pacing)

5/5 Elbow Punches

10 Front Squats w/ Empty Barbell (:01 pause at bottom)

5 Up-Downs Over Rower (smooth & breath!)

10 Deep Dip Push Press w/ Empty Barbell (hit ¼ squat and then drive out)

-:30 Walking Rest-

Then…

Thruster Prep…

5 Reps Front Squat (full grip on bar)

5 Reps Push Press (full grip on bar / squat stance)

Add light weight…

2 Sets of 5 Reps of Full Thruster (focus on cycling reps!)

Workout

Metcon (Time)

FOR TIME

ON A 15:00 RUNNING CLOCK, Parts 1 & 2…

I. FOR TIME

21-15-9

Thruster 95/65

Cal Row

Burpee Over Rower

-12:00 Hard Cap on Part I-

Clean and Jerk (1×1)

IN THE REMAINING TIME…

1RM Clean & Jerk

-15:00 Hard Cap on Entire Workout-

*If athletes finish Part I in under 12:00, they can move to Part II early. If the workout is not finished before 12:00, the athlete must stop Part I at 12:00 and move to Part II.

C. STRENGTH / GYMNASTICS

Metcon (Time)

ON A 10:00 RUNNING CLOCK…

FOR TIME

40-30-20-10

Alt. DB Snatch (50/35)

Box Jump Over (24/20)

-Rest Remainder of the time-

Metcon (AMRAP – Reps)

Then, immediately into…

AMRAP x 5 MINUTES

10 DL @ 225/155

10 DL @ 275/185

10 DL @ 315/215

AMRAP @ 345/230