Tuesday

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

WITH A 10 MINUTE RUNNING CLOCK..

200m Run

-then-

2 x Line Drills (This will be performed down to the end of the gym and back)

High Knees

Butt Kicks

Toy Soldiers

Knee Hugs

Side Shuffles

-then-

2 ROUNDS

:30 Single Unders/Double Unders

10/10 Single Leg RDLs

8/8 Single Arm Front Rack Lunges

Workout

Metcon (Time)

FOR TIME

1000m Row

800m Run

80 Double Unders

40 Single DB Step-Ups

500m Row

400m Run

40 Double Unders

20 Single DB Step-Ups

-24:00 Time Cap-

Optional Finisher

Warm-up (No Measure)

3 SETS

10/10 Single DB Bent Over Row

10/10 Single Leg Glute Bridge-Up

Monday

Crusher CrossFit – Waconia – NC COMPETE

A. CONDITIONING

Metcon (4 Rounds for time)

4 SETS

50 Cal Bike

10 Ring Muscle-Ups

50 Cal Row

-3:00 Walking Rest b/t Sets-

*Goal is to improve time every set.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP X 8 MINUTES

8 Air Squats

8 Push-ups

8 Straight Leg Sit-ups

100m Run

Extended Warm-up

Warm-up (No Measure)

**OPTIONAL**

EMOM x 6 MINUTES

MIN 1 – 5-7 False Grip Tempo Ring Row (2121) or 3-5 False Grip Tempo Pull-up (2121)*

MIN 2 – 10/8 Cal Bike

*Focus should be on maintaining the False Grip the entire pull.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

20/15 Cal Bike

20 Sit-ups

Strict Gymnastics Pull*

*Athletes have the choice for the strict pull…

1-3 Strict Muscle-Ups

5-10 Strict Pull-Ups

7-15 Strict Ring Rows

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling Low Back & Hammies

5:00 Long Hold Stretching Low Back & Hammies

C. STRENGTH / GYMNASTICS

Power Snatch (10×3)

10 SETS*

3 Power Snatch

-Rest as Needed b/t sets-

*Start moderate and build to heavy.

Monday

Crusher CrossFit – Waconia – NCBURN

Workout

Metcon (No Measure)

1 Round: 4:00 Stations

1:00 Rest b/t Stations

STATION 1

EMOM

10 Up-Downs + 10 DB Push Press

STATION 2

EMOM

Min 1 – Max Cal Bike

Min 2 – Max Plank

STATION 3

EMOM

10 Sit-ups + 10 DB Hang Clean

STATION 4

EMOM

Min 1 – Max Cal Bike

Min 2 – Max Plank

Monday

C44 – CrossFit

Warm-up

Warm-up (No Measure)

2 or 3 Times

GROUP 1

5 Air Squats

4 Kick Backs

3 Straight Leg Sit-ups

GROUP 2

100m Run

Switch when Group returns from the run

Extended Warm-up

Warm-up (No Measure)

Get Stations Ready

BARBELL

ABMATS

MEDBALL

BURPEE PULL UP SPOT

MOVEMENT PREP

MEDBALL SIT UPS

5 Medball Sit Ups each

BURPEE PULL UPS

3 Burpees Each

3 Jumping Pull Ups Each

2 Burpee Pull Ups Each

SQUAT CLEANS

With Empty Barbell or DB’s

5 Deadlifts

5 Hang Muscle Cleans

5 Front Squats

5 Squat Cleans

Repeat per athlete

Quickly Build to Wod Weight

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP: 30

3 Person Teams

400m Medball Run (20/14)

30 Squat Cleans (95/65)

45 Burpee Pull Ups

60 Medball Situps

C44 will use DB’s for Squat Cleans

Split reps However/All run with one medball

L1 75/55

L2 65/45

L3 55/45/35

Cool Down

Warm-up (No Measure)

100m Cool Down Walk

Couch Stretch

Pigeon Pose

Up dog

Monday

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

2 or 3 Times

GROUP 1

5 Air Squats

4 Kick Backs

3 Straight Leg Sit-ups

GROUP 2

100m Run

Switch when Group returns from the run

Extended Warm-up

Warm-up (No Measure)

Get Stations Ready

BARBELL

ABMATS

MEDBALL

BURPEE PULL UP SPOT

MOVEMENT PREP

MEDBALL SIT UPS

5 Medball Sit Ups each

BURPEE PULL UPS

3 Burpees Each

3 Jumping Pull Ups Each

2 Burpee Pull Ups Each

SQUAT CLEANS

With Empty Barbell or DB’s

5 Deadlifts

5 Hang Muscle Cleans

5 Front Squats

5 Squat Cleans

Repeat per athlete

Quickly Build to Wod Weight

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP: 30

3 Person Teams

400m Medball Run (20/14)

30 Squat Cleans (95/65)

45 Burpee Pull Ups

60 Medball Situps

C44 will use DB’s for Squat Cleans

Split reps However/All run with one medball

L1 75/55

L2 65/45

L3 55/45/35

Cool Down

Warm-up (No Measure)

100m Cool Down Walk

Couch Stretch

Pigeon Pose

Up dog

Sunday

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

100m Run

5 Burpees

10 RKBS (workout weight)

15 Air Squats

Workout

“WHISKEY TANGO FOXTROT” (Time)

FOR TIME*

Run 2 Miles

60 Back Squats (Bodyweight)

60 KB Swing (53/35)|(35/26)

60 Hand Release Push-ups

*Athletes can break up the work in any rep scheme and complete the work in any order. Back Squat comes from the ground. Back Squat should be doable in at least sets of 10 when fresh.

-40:00 Hard Cap-

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Bike or Walk, Easy

2:00 Foam Rolling Low Back

2:00 Calm Nasal Breathing

08/31/2019 CF

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Run Warmup

400 Meter Run

10 Box Step Ups (lower)

Active Divebombers + Front Rack Stretch (30 Seconds Each)

10 Box Step ups (higher)

Push-up to Down Dog + Wrist Stretch (30 Seconds Each)

10 Box Jumps

Inchworm to Push-up + Child’s Pose (30 Seconds Each)

Clean and Jerk Barbell Warmup

5 Good Mornings

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Hang Power Cleans

5 Push Press

5 Push Jerks

Skill/Strength

Warm-up (No Measure)

CLEAN AND JERKS

Pausing Clean and Jerks

Movement Prep

5 Pausing Clean and Jerks (2 Second Pause in Dip & Catch)

Build to All Workout Weights

Metcon

Metcon (Time)

Teams of 3

3 Rounds (30 Minute Cap):

400 Meter Team Run

50 Burpee Box Jumps

Directly Into…

21 Clean and Jerks (115/85)

21 Clean and Jerks (135/95)

21 Clean and Jerks (155/105)

21 Clean and Jerks (185/125)

21 Clean and Jerks (205/135)
Scale down Burpee/Box Jump Reps if needed. Adjust weights as necessary to meet the following stimulus:

First 2 Bars: Light weights that you could cycle 5+ reps when fresh

Middle 2 Bars: Moderate-Heavy weights that you could cycle 2-3 reps when fresh

Last Bar: Heavy weight that you are definitely completing as singles within the workout

Mobility

Warm-up (No Measure)

Banded shoulder stretches (1 minute e/s)

Lie with feet up on wall (1-2 minutes)

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

400m Run…

Rest Remainder

STATION 2

30 DBL DB Snatch…

Rest Remainder

STATION 3

30 Wall Balls…

Rest Remainder

STATION 4

1:00 Hollow Hold

1:00 Glute Bridge Hold

Saturday

Crusher CrossFit – Waconia – NC COMPETE

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Hit Full GPP Session then Rest 20:00-30:00, warm-up, and hit Sunday’s GPP Session for Part C.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3:00 Row (EZ–Mod–Hard…increasing each min)

Into…

3 Rounds

8 Tempo Deadlifts (30×1)

4 Push Up to Down Dog

8 Tempo Good Mornings (30×1)

4 Burpees

Strength

Deadlift (1×3)

ON A 15:00 RUNNING CLOCK…

Build to Heavy 3-Rep Deadlift*

*Not 3RM Deadlift…heavy but doable without any major compromise in mechanics! This should be heavier than the weight you choose for the workout. Try to build to this weight in less than 21 total reps.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

Row 300m

7 Burpee Over Bar

3 Deadlift (255/175)|(185/135)*

*Every round add (2) More DL. 3-5-7-9 and so on…until the end of the AMRAP.

Optional Finisher

Warm-up (No Measure)

NOT FOR TIME

30 Strict Pull-ups*

*Any variation for grip and width! Every 10 reps, accumulate 1:30 in a Hollow Hold.

C. STRENGTH / GYMNASTICS

“WHISKEY TANGO FOXTROT” (Time)

FOR TIME*

Run 2 Miles

60 Back Squats (Bodyweight)

60 KB Swing (53/35)|(35/26)

60 Hand Release Push-ups

*Athletes can break up the work in any rep scheme and complete the work in any order. Back Squat comes from the ground. Back Squat should be doable in at least sets of 10 when fresh.

-40:00 Hard Cap-
PERFORM SUNDAY’S NC60 EFFORT! For the Back Squats use (185/135)…from the ground.