WOD

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Rig Run

Push-up to Down Dog

Banded Pull-Aparts

Rig Run

Front Plank

Banded Pull-Aparts

Rig Run

Shoulder Taps

Banded Pull-Aparts

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Skill/Strength

Warm-up (No Measure)

STRICT PULL-UPS

Upper Body

Movement Prep

10 Scap Pull-ups

1-3 Strict Pull-ups

Movement Substitutions

Banded Pull-ups

Ring Rows

BENCH PRESS & PUSH-UPS

Upper Body

Movement Prep

10 PVC Standing Bench Press

5 Push-ups

5 Empty Barbell Bench Press

Warm up round for Metcon

1 Round

3 Strict Pull-Ups

3 Mountain Climbers

3 Push-ups

3 Mountain Climbers

Weightlifting

Bench Press (1X3)

Metcon

Metcon (4 Rounds for reps)

Tabata Style:

Strict Pull-Ups

Mountain Climbers

Push-ups

Mountain Climbers

score is total reps across all four tabata rounds

Warm-up (No Measure)

Lacrosse ball to pecs and traps

Childs pose

Plane crash stretch

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Run Warmup

200 Meter Run

60 Seconds

Cossack Squats

Plate Front Raises to Overhead

40 Seconds

Active Samson + Air Squat

Plate Hops

30 Seconds

Slow Air Squats

Plate Counterbalance Squats

20 Seconds

Squat Hold

Burpees to Plate

MOBILITY

Dumbbell Squat Hold: 1 Minute

Dumbbell Ankle Stretch: 1 Minute Each Side

Child’s Pose: 1 Minute

Skill/Strength

Warm-up (No Measure)

DUMBBELL POWER SNATCHES

Hips

Elbows

Movement Prep

Each Side With Lighter Dumbbell (2 Jumps Away From Workout Weight):

5 Deadlifts

5 Straight Arm Jumps

5 High Pulls

5 Strict Presses

5 Push Jerks

10 Alternating Dumbbell Snatches

SINGLE DUMBBELL SQUATS

Hips

Elbows

Movement Prep

15 Second Dumbbell Squat Hold

10 Single Dumbbell Squats

Build to 1 Jump Away From Workout Weight

PRACTICE ROUNDS

1 Round

100 Meter Run

8 Dumbbell Power Snatches

6 Single Dumbbell Squats

Build to Workout Weight

1 Round

100 Meter Run

6 Dumbbell Power Snatches

4 Single Dumbbell Squats

Metcon

Metcon (Time)

3 Rounds:

400 Meter Run

12 Dumbbell Power Snatches (70/50)

21 Single Dumbbell Squats (70/50)

L1: 50/35

L2: 40/25

L3: 35/25/15

Mobility

Warm-up (No Measure)

Lie w/ legs up on wall (1-2 minutes)

Wall shoulder stretch (1 minute)

Pigeon Pose (30 secs e/s)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Run Warmup

200 Meter Run

30 Seconds

Reverse Lunges

Pigeon Pose (30 Seconds Each Side)

Slow Air Squats

Squat Hold

Push-up to Down Dog

Child’s Pose

Modified Barbell Warmup

5 Romanian Deadlifts

5 Hang Power Cleans

5 Front Rack Elbow Rotations

5 Front Squats

5 Strict Press & Reach

5 Thrusters

Skill/Strength

Warm-up (No Measure)

ROPE CLIMBS

Foot Lock

Movement Prep

2 Minutes of Rope Climb Practice

BOX JUMPS

Land High

Movement Prep

5 Box Jumps with Step Down (Low Box)

4 Box Jumps with Step Down (Medium Box)

3 Box Jumps (Workout Height Box)

THRUSTERS

Barbell Jump

Movement Prep

5 Push Press

5 Thrusters

_

Build to Workout Weight

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 31:

8 Thrusters (155/105)

6 Rope Climbs (15′)

11 Box Jumps (30/24)

*400 Meter Continuous Wreck Bag Run (50/35)

L1: 115/75

L2: 95/65

L3: 75/55

*Lower box height then scale to Step-ups

Scale Rope Climbs:

Reduce Reps

2:1 Seated Rope Pulls

3:1 Strict Pull-ups

5:1 Pull-ups or Ring Rows

Mobility

Warm-up (No Measure)

Child’s Pose (1 minute)

Use LAX ball to roll out areas as needed!

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Row

Active Spidermans

Front Rack Stretch

Moderate Row

Inchworms to Push-ups

Chest Stretch

Faster Row

Slow Air Squats

Wrist Stretch

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Skill/Strength

Warm-up (No Measure)

PUSH-UPS

Pausing Positions

1. Top of the Push-up

2. Halfway Down

3. Chest Touching the Floor

Movement Prep

15 Second Hold at Each (Resting Between):

Top Position

Halfway Down

Chest Touching Floor

_

5 Push-ups

POWER CLEANS

Muscle Cleans

Movement Prep

5 Hang Muscle Cleans

5 Muscle Cleans

_

5 Power Cleans

_

Build to Workout Weights

PRACTICE ROUND

1 Round

Performed With Opening Barbell Weight:

3 Calorie Row

3 Power Cleans

3 Push-ups

3 Air Squats

Metcon

Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 35/25 Calorie Row

Max Rounds of “The Chief” (135/95)

Rest 5 Minutes

AMRAP 5:

Buy-In: 25/18 Calorie Row

Max Rounds of “The Chief” (155/105)

Rest 5 Minutes

AMRAP 5:

Buy-In: 15/10 Calorie Row

Max Rounds of “The Chief” (175/125)

1 Round of “The Chief”: 3 Power Cleans 6 Push-ups 9 Air Squats

Mobility

Warm-up (No Measure)

Couch Stretch (1 minute e/s)

Lax ball to front and back of shoulders (1-2 minutes)

Banded lat stretch (30 seconds e/s)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Run Warmup

200 Meter Run

30-20-10 Seconds

Single Unders

Active Samson

AbMat Sit-ups

Skill/Strength

Warm-up (No Measure)

ROPE CLIMBS

Drills

Foot Locks

Standing Up

Coming Down

ROPE CLIMB PRACTICE

DOUBLE UNDER TEACHING POINT

Stay Loose

PRACTICE ROUND

1 Round

100 Meter Run

10 Double Unders

10 AbMat Sit-ups

Metcon

Metcon (Time)

For Time:

1 Mile Run

Directly Into…

50-40-30-20-10:

Double Unders

AbMat Sit-ups
*Choose a double under variation that you can complete the set of 50 in under 1:30

Warm-up (No Measure)

Downward Dog/Upward Dog (1-2 minutes)

KB calf smash (1 minute e/s)

Mobility

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

45 Seconds

Medicine Ball Deadlifts

Alternating Bird Dogs

30 Seconds

Medicine Ball Ground to Overhead

Glute Bridges

15 Seconds

Medicine Ball Slams

Air Squats

*Performed with Workout Weight Medicine Ball

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Skill/Strength

Warm-up (No Measure)

WALLBALLS

“U” Not “I’s”

Movement Prep

Establish Hand Position

5 Front Squats

5 Push Press

5 Wallballs

DEADLIFTS

Push the Floor Away

Push the Hips Forward

Movement Prep

With an Empty Barbell:

5 Pausing Floor Pushes (Start at Mid-Shin and Pause for 3 Seconds Just Below the Knee)

5 Hip Pushes (Start Just Below the Knee and Finish at the Top)

5 Deadlifts

Build to Light Weight:

5 Pausing Floor Pushes

5 Hip Pushes

5 Deadlifts

DEADLIFT

PRACTICE ROUND

1 Round

3 Wallballs

3 Deadlifts

3 Wallballs

Weightlifting

Deadlift (1×6)

Deadlift (1×4)

Deadlift (1×2)

Metcon

Metcon (AMRAP – Reps)

AMRAP 7:

Wallballs (20/14)

On the Minute: 5 Deadlifts (225/155)

L1: 185/135

L2: 155/115

L3: 115/85

Mobility

Warm-up (No Measure)

Banded hamstring stretches (1 minute e/s)

Lie w legs up on wall (1-2 minutes)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Line Drills:

High Knee Karaoke

Over the Hurdles

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

50 Meters Fast Feet

Run 50 Meters (Easy)

Run 50 Meters (Moderate)

Run 50 Meters (Faster)

MOBILITY

Banded Hamstring Stretch: 45 Seconds Each Side

Banded Lat Stretch: 45 Seconds Each Side

Skill/Strength

Warm-up (No Measure)

PULL-UPS

Grips

Kips

Hips

Movement Prep

10 Scap Pull-ups

1-3 Strict Pull-ups

_

10 Second Hollow / Arch Hold

10 Kip Swings

_

3 Hip Pops

3 Pull-ups

DUMBBELL HANG CLEAN AND JERKS

Grips

Dips

Hips

Movement Prep

With Lighter Weight:

5 Dumbbell Russian Swings Each Side

_

5 Strict Press

5 Dips

5 Push Jerks

_

5 Hang Clean and Jerks (Each Side)

_

With Workout Weight:

5 Hang Clean and Jerks (Each Side)

PRACTICE ROUND

1 Round

100 Meter Run

4 Dumbbell Hang Clean and Jerks (2 Each Side)

4 Pull-ups

Metcon

Metcon (Time)

4 Rounds:

400 Meter Run

20 Dumbbell Hang Clean and Jerks (50/35)

15 Pull-ups
Switch arms every five reps on clean and jerks.

Scale weight so you take no more than 1 break per round.

Scale pull ups to take 3 or fewer breaks per round.

Mobility

Warm-up (No Measure)

Wrist and forearm mobility

Lacrosse ball to traps

Foam roll lats

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

40 Seconds

PVC Pass Throughs

Active Spidermans

PVC Power Snatches

Active Divebombers

PVC Power Snatch + Overhead Squat

Push-up to Down Dog

Snatch Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Skill/Strength

Warm-up (No Measure)

BARBELL MOVEMENTS

Receiving Position

Power Snatch

Power Snatch + Overhead Squat

Power Snatch + Overhead Squat + Squat Snatch

Movement Prep

3 PVC Power Snatches

3 PVC Power Snatches + Overhead Squat

3 PVC Power Snatch + Overhead Squat + 3 Squat Snatches

_

3 Barbell Power Snatches

3 Barbell Power Snatches + Overhead Squats

SNATCH COMPLEX

PRACTICE ROUND

1 Round

4 Lateral Bar Burpees

3 Power Snatches

2 Overhead Squats

1 Squat Snatch

Weightlifting

Snatch Complex

Build to Heavy Complex:

1 Power Snatch

1 Overhead Squat

1 Squat Snatch

Metcon

Metcon (Time)

For Time:

21 Lateral Barbell Burpees

21 Power Snatches (115/85)

15 Lateral Barbell Burpees

15 Overhead Squats (115/85)

9 Lateral Barbell Burpees

9 Squat Snatches (115/85)

L1: 95/65

L2: 75/55

L3: 45/35/15

Mobility

Warm-up (No Measure)

Swimmers Stretch (1 minute)

Wrist stretches (1 minute)

Pigeon Pose (30 seconds e/s)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Run Warmup

200 Meter Run

30 Seconds

Inchworms

Hollow Hold

Push-up Shoulder Taps

Glute Bridges

Down Dog

Left Leg Glute Bridges

Push-up to Down Dog

Right Leg Glute Bridges

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY

Child’s Pose: 30 Seconds

Front Rack Stretch: 30 Seconds

Skill/Strength

Warm-up (No Measure)

DEADLIFTS

Upper Body

Movement Prep

Establish Upper Body Position

10 Deadlifts

HANG POWER CLEANS

Upper Body

Movement Prep

Establish Upper Body Position

3 High Hang Power Cleans

3 Hang Power Cleans

PUSH JERKS

Upper Body

Movement Prep

Establish Upper Body Position

3 Push Press

3 Push Jerks

PRACTICE ROUNDS

1 Round

100 Meter Run

5 Deadlifts

4 Hang Power Cleans

3 Push Jerks

Build to Workout Weight

1 Round

4 Deadlifts

3 Hang Power Cleans

2 Push Jerks

Metcon

Metcon (Time)

5 Rounds:

200 Meter Run

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Barbell: 135/95

L1: 115/75

L2: 95/65

L3: 65/45

Mobility

Warm-up (No Measure)

Lay on back with legs up on wall (1-2 minutes)

Lax ball to front and back of shoulders (1-2 minutes)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 1:

Easy Row

AMRAP 1:

Active Spidermans + Hamstring Stretch

AMRAP 1:

Single Unders

4 Straight Arm Burpee Penalty For Every Trip

AMRAP 1:

Right Leg Single Unders

2 Frog Hop Penalty For Every Trip

AMRAP 1:

Left Leg Single Unders

1 Burpee Penalty For Every Trip

Dumbbell Warmup

Each Side, Completed With 1 Light Dumbbell:

5 Deadlifts

5 Russian Dumbbell Swings

5 Front Squats

5 Strict Press & Reach

Skill/Strength

Warm-up (No Measure)

ROW

Go Slower

Movement Prep

20 Seconds @ 24 Strokes Per Minute

20 Seconds @ 26 Strokes Per Minute

20 Seconds @ 28 Strokes Per Minute

DOUBLE UNDERS

Go Slower

Movement Prep

20 Seconds High Single Under Practice

40 Seconds Double Under Practice

LATERAL DUMBBELL BURPEES

The Jump

Movement Prep

Establish Bottom Position

2 Lateral Dumbbell Burpees

DUMBBELL SNATCHES

The Jump

Movement Prep

Each Arm With Lighter Weight:

3 Push Press

3 Jump Shrugs

3 High Pulls

3 Muscle Snatches

Build to Workout Weight

3 Push Press (Each Arm)

3 Jump Shrugs (Each Arm)

3 Muscle Snatches (Each Arm)

6 Alternating Dumbbell Snatches

PRACTICE ROUND

1 Round

4 Calorie Row

8 Double Unders

4 Dumbbell Snatches

4 Lateral Dumbbell Burpees

Metcon

Metcon (Time)

3 Rounds:

21/15 Calorie Row

75 Double Unders

Directly Into…

3 Rounds:

20 Dumbbell Snatches (50/35)

12 Lateral Dumbbell Burpees

L1: 35/26

L2: 26/18

L3: 18/10

Scale DU: Reduce Reps, 150 Singles

Mobility

Warm-up (No Measure)

100m Cool Down Walk

Forearm and wrist stretches (1-2 minutes)