WOD

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

PVC Pass Throughs

Active Spidermans

PVC Lat Stretch

Mountain Climbers

PVC Pass Throughs (More Narrow)

1 Burpee + 3 Air Squats

Snatch Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Skill/Strength

Warm-up (No Measure)

PULL-UPS

Hands

Movement Prep

5 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

PUSH-UPS

Hands

Movement Prep

Establish Hand Position

5 Push-ups

ROW

Hands

Movement Prep

30 Seconds Easy Row

POWER SNATCHES

Hands

Movement Prep

3 Snatch Grip Deadlifts

3 Snatch Grip High Pulls

3 Hang Power Snatches

3 Power Snatches

Build to Workout Weight

PRACTICE ROUND

1 Round

1 Rounds of “Cindy”

5 Calorie Row

5 Power Snatches (Opening Weight)

Metcon

Metcon (Time)

For Time:

10 Rounds of “Cindy”

50/35 Calorie Row

30 Power Snatches (115/85)

1 Round of “Cindy”:

5 Pull-ups

10 Push-ups

15 Air Squats

L1: 95/65

L2: 85/55

L3: 65/45/35
Pull-up scales:

Reduce Reps

Banded Pull-ups

Jumping Pull-ups

Ring Rows

Push-up scales:

Reduce Reps

Push-ups to Box or Bench

Mobility

Warm-up (No Measure)

While lying on the floor, use a LAX ball to get into front and back of shoulders (1-2 minutes)

Couch Stretch (1 minute e/s)

Crusher CrossFit – Waconia – NCBURN

Workout

Metcon (No Measure)

3 Rounds

1:30 Stations

:30 Rest b/t Stations

No Rest b/t Rounds

STATION 1

1:00 Max Burpees

:30 Push-up Plank

STATION 2

1:00 10m Shuttle Run

:30 Squat Hold

STATION 3

1:00 Max Air Squat

:30 Flutter Kicks

STATION 4

1:00 Max Mountain Climbers

:30 Plate OH Hold

Crusher CrossFit – Waconia – NC COMPETE

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Line Drills

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet

Skill/Strength

Warm-up (No Measure)

RUN

Wall Drills

Movement Prep

Back to Wall Drill:

20 Seconds of Slow Pulls in Place

20 Seconds of Faster Pulls in Place

100 Meter Run

Wall Facing Drill:

20 Seconds Slow Pulls

20 Seconds Faster Pulls

100 Meter Run

PRACTICE ROUND

1 Round

50 Meter Run

100 Meter Run

Metcon

Metcon (Time)

Teams of 2

3 Rounds:

200 Meter Run

400 Meter Run

600 Meter Run

Mobility

Warm-up (No Measure)

Spend some time foam rolling adductors, calves, and glutes (1-2 minutes)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Grab a light KB:

30 Seconds

Air Squats

Down Dog

Reverse lunges (no weight)

Up Dog

Reverse lunges (light KB)

Active Divebombers

Hollow Hold

Arch Hold

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY

Child’s Pose on Kettlebell: 1 Minute

Front Rack Stretch: 1 Minute

Skill/Strength

Warm-up (No Measure)

KETTLEBELL SWINGS & PUSH PRESSES

Squeeze

Weight Back

Movement Prep

With a Light Kettlebell & Empty Barbell:

10 Russian Kettlebell Swings

5 Kettlebell Swings

5 Barbell Strict Press

5 Barbell Push Press

TOES TO BAR

Superman

Movement Prep

30 Second PVC Superman Hold

10 Kip Swings

5 Knees to Chest

3 Toes to Bar

PRACTICE ROUNDS

1 Round

5 Kettlebell Swings

5 Push Presses

5 KB Reverse Lunges

5 Toes to Bar

Build to Workout Weight

1 Round

5 Kettlebell Swings

5 Push Presses

5 KB Reverse Lunges

5 Toes to Bar

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

30 Kettlebell Swings (53/35)

30 Push Presses (95/65)

30 KB Reverse Lunges

30 Toes to Bar

L1: 35/26, 85/55

L2: 26/18, 75/45

L3: 18/10, 45/35

Mobility

Warm-up (No Measure)

Wrist and forearm stretches (1 minute e/s)

Upward/Downward Dog (1 minute)

Wall shoulder stretch (1 minute)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Row

Side Lunges

Moderate Row

Cossack Squats

Faster Row

Slow Air Squats

20 Seconds Each

Easy Single Unders

Quick Single Unders

Higher Single Unders

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY

Barbell Ankle Stretch: 1 Minute

Barbell Squat Hold: 1 Minute

Skill/Strength

Warm-up (No Measure)

DOUBLE UNDERS & RUN

Kiss the Heels

Movement Prep

30 Seconds of Single Unders

100 Meter Run

30 Seconds of Double Under Attempts

BACK SQUATS

Back & Down

Movement Prep

1 Minute of Slow Wall Squats

5 Pausing Back Squats

5 Back Squats

BACK SQUAT

TRANSITION + PRACTICE ROUND

1 Round

10 Double Unders

100 Meter Run

5 Calorie Row

Weightlifting

Back Squat (3×5)

Build to a heavy 3 sets of 5

Metcon

Metcon (Time)

For Time:

100 Double Unders

800 Meter Run

60/45 Calorie Row
*Choose a rope number or variation that you can complete in under 3 minutes

-Reduce Reps

-150 Single Unders

-3 Minutes of Practice / Attempts

Mobility

Warm-up (No Measure)

KB Calf Smash (1 minute e/s)

KB Hip Floss

Downward Dog-pedal out calves (1 minute)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

100 Meter Run

30 Seconds PVC Pass Throughs

30 Seconds PVC Overhead Squats

30 Seconds Inchworm to Push-up

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Skill/Strength

Warm-up (No Measure)

CHEST TO BAR PULL-UPS

Wider Grip

Movement Prep

Establish Grip

10 Scap Pull-ups

1-3 Strict Pull-ups

5 Kip Swings

3 Chin Over Bar Pull-ups

3 Chest to Bar Pull-ups

Movement Substitutions

Reduce Reps

Chin Over Bar Pull-ups

Banded Pull-ups

Ring Rows

OVERHEAD SQUATS

Active Upper

Active Lower

Movement Prep

30 Seconds PVC Overhead Squats (Active Upper & Lower)

10 Empty Barbell Overhead Squats

Build to Lighter Weight

1 Round

5 Pull-ups

100 Meter Run

5 Overhead Squats (Light Weight)

Build to Workout Weight

1 Round

3 Chest to Bar Pull-ups

3 Overhead Squats

Metcon

Metcon (Time)

For Time:

30 Chest to Bar Pull-ups

400 Meter Run

15 Overhead Squats (135/95)

800 Meter Run

15 Overhead Squats (135/95)

400 Meter Run

30 Chest to Bar Pull-ups

L1: 95/65

L2: 75/55

L3: 45/35/15

Scale chest to bars to pull ups, banded pull ups, or ring rows

Mobility

Warm-up (No Measure)

Cool down walk

Lacrosse ball to shoulders

Wrist and forearm mobility

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Row

Active Samson

Banded Good Mornings

Moderate Row

Down Dog

Banded Good Mornings

Faster Row

Active Spidermans

Banded Good Mornings

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY

Banded Hamstring Stretch: 45 Seconds Each Side

Banded Lat Stretch: 45 Seconds Each Side

Skill/Strength

Warm-up (No Measure)

DUMBBELL HANG CLEAN AND JERKS

Elbow Close

Bringing the Weight Back Down

Movement Prep

Each Side With Lighter Dumbbell:

5 Dumbbell Hang Cleans

5 Dumbbell Strict Press

5 Dumbbell Push Jerks

5 Dumbbell Hang Clean and Jerks

DEADLIFTS

Click-Click

Movement Prep

5 Top Half Deadlifts (Knee to Waist)

5 Full Deadlifts

Build to Lighter Weight

5 “Click-Click” Deadlifts

PRACTICE ROUNDS

1 Round

Performed With Light Weights:

4 Dumbbell Hang Clean and Jerks (Each Arm)

4 Calorie Row

4 Lateral Barbell Burpees

4 Deadlifts

Build to Workout Weight

1 Round

3 Dumbbell Hang Clean and Jerks (Each Arm)

3 Calorie Row

3 Lateral Barbell Burpees

3 Deadlifts

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

30 Dumbbell Hang Clean and Jerks (50/35)

25/18 Calorie Row

20 Lateral Barbell Burpees

15 Deadlifts (245/165)

L1: 40/25, 205/135

L2: 35/20, 185/115

L3: 25/15, 135/95

Mobility

Warm-up (No Measure)

Banded hamstring stretches (1-2 minutes e/s)

Banded lat stretch (1-2 minutes e/s)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

With A Partner

400 Meter Medicine Ball Run

1 Minute

Partner Sit-ups

Partner Lateral Throws

Partner Chest Passes

Partner Squat Throws

Partner Alternating Slams

Performed with Light Weight Medicine Ball

Skill/Strength

Warm-up (No Measure)

TOES TO BAR

Fast Feet

Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Toes to Bar

3 Knees to Chest

3 Toes to Bar

Movement Substitutions

Reduce Reps

Feet as High as Possible

Knees to Chest

WALLBALLS

Slow Down

Movement Prep

With Lighter Medicine Ball:

5 Front Squat

5 Push Press

5 Wallballs

With Workout Weight Medicine Ball:

3 Thrusters

3 Wallballs

PRACTICE ROUND

1 Round

100 Meter Run

5 Toes to Bar

50 Meter Wreck Bag Run

5 Wallballs

Metcon

Metcon (Time)

On the 10:00 x 3 Rounds:

200 Meter Run

15 Toes to Bar

200 Meter Wreck Bag Run (50/40)

15 Wallballs (30/20)

200 Meter Run

*Score is slowest of the three rounds

Scale weight of wallball and wreck bag

Mobility

Warm-up (No Measure)

100 meter cool down walk

Couch stretch

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Row

Easy Single Unders

Glute Bridges

Moderate Row

Quick Single Unders

Right Side Glute Bridges

Faster Row

Higher Single Unders

Left Side Glute Bridges

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY

Front Rack Stretch: 1 Minute

Skill/Strength

Warm-up (No Measure)

DOUBLE UNDERS

ROW

The 3 Positions

Movement Prep

30 Seconds Just Legs

30 Seconds Legs + Lean

30 Seconds Full Stroke (Easy)

30 Second Full Stroke (Moderate)

POWER CLEANS

The 3-Positions:

Pockets

Above Knees

Floor

Movement Prep

5 High Hang Power Cleans (Pockets)

5 Hang Power Cleans (1 Inch Above Knee)

5 Power Cleans (Floor)

1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean

3-POSITION POWER CLEAN

PRACTICE ROUND

1 Round

10 Double Unders

5 Calorie Row

3 Power Cleans

Weightlifting

Heavy 3-Position Power Clean

Build to Heavy 3-Position Power Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30/24 Calorie Row

15 Power Cleans (115/85)

L1: 95/65

L2: 85/55

L3: 65/45/35

*Choose a jump rope variation that you can complete in 2 sets within the workout

Mobility

Warm-up (No Measure)

100m Cool down walk

Spend some time with a LAX ball rolling out calves, glutes and traps (1 minute e/s)