WOD

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Karaoke Around Room (15 Seconds Each Way)

Spidermans Pushbacks

Side Shuffle Around Room (15 Seconds Each Way)

Active Dive-bombers

Skip For Height Around Room

Glute Bridges

Skip For Distance Around Room

Jumping Air Squats

Modified Barbell Warmup

5 Romanian Deadlifts

5 Hang Power Cleans

5 Front Rack Elbow Rotations (Each Side)

5 Front Squats

5 Strict Press & Reach

5 Back Squats

MOBILITY

Wrist Stretch: 40 Seconds

Chest Stretch: 40 Seconds

Squat Hold 40 Seconds

Skill/Strength

Warm-up (No Measure)

BACK SQUAT

Create the Shelf

Movement Prep

Establish Tight Back Rack Position

3 Pausing Back Squats

3 Back Squats

HANG POWER CLEAN

Create the Shelf

Movement Prep

Establish Front Rack Position

3 High Hang Power Cleans

3 Hang Power Cleans

BENCH PRESS

Create the Shelf

Movement Prep

Establish Bench Position

3 Pausing Bench Press (1 Second on Chest)

3 Bench Press

Metcon

Metcon (Time)

Teams of 3

2 Rounds (30 Minute Cap):

75 Back Squats (155/105)

400 Meter Team Wreck Bag Run (70/50)

75 Bench Press (135/95)

400 Meter Team Wreck Bag Run (70/50)

75 Hang Power Cleans (115/85)

400 Meter Team Wreck Bag Run (70/50)

Scale Wreck bag weight

Backsquats/Bench Press/HPC:

L1: 135/95, 115/75, 95/65

L2: 115/75, 95/65, 75/55

L3: 95/65, 75/45, 45/35

Mobility

Warm-up (No Measure)

Lax ball to pecs, lats, traps (1-2 minutes e/s)

Lay back on Medball with arms outstretched (1 minute)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

60 Seconds

Easy Row

PVC Straight Leg Swings (30 Each Side)

45 Seconds

Moderate Row

PVC Pass Throughs

30 Seconds

Fast Row

PVC V-Ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Press & Reach

5 Romanian Deadlifts

5 Front Squats

Skill/Strength

Warm-up (No Measure)

CHEST TO BAR

Push Away

Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

TOES TO BAR

Push Away

Movement Prep

5 Knees to Waist

5 Knees to Chest

5 Toes to Bar

DEADLIFTS

Head-Butt / Butt-Head

Movement Prep

5 Empty Bar Deadlifts

Build to Light Weight

5 Pausing Deadlifts (1 Inch off the Ground for 3 Seconds)

PRACTICE ROUND

1 Round

1 Chest to Bar Pull-ups

2 Toes to Bar

3 Deadlifts (Lighter Weight)

4 Calorie Row

Build to Workout Weight

1 Round

1 Chest to Bar Pull-ups

2 Toes to Bar

3 Deadlifts

Metcon

Metcon (Time)

Every 4 Minutes x 5 Rounds:

3 Chest to Bar Pull-ups

6 Toes to Bar

9 Deadlifts (225/155)

12/9 Calorie Row

L1: 195/135

L2: 165/115

L3: 135/85

Scale C2B:

Reduce Reps

Banded Chest to Bars or Pull-ups

Jumping Chest to Bars or Pull-ups

Ring Rows

Scale T2B:

Reduce Reps

Feet as High as Possible

Knees to Chest

Knees to Waist

Mobility

Warm-up (No Measure)

Swimmer Stretch (1 minute)

Upward Dog (1 minute)

Banded Hamstring stretches (1 minute e/s)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Row (Feet Out)

Squats to Medicine Ball

Box Step-ups

Moderate Row (Feet Out)

Medicine Ball Slams

Lateral Box Step-Overs

Faster Row (Feet Out)

Medicine Ball Foot Taps

Box Jump + Step Down (Low Box)

*Performed at a low box height and with workout weight medicine ball

Skill/Strength

Warm-up (No Measure)

ROW

The Feet

BOX JUMPS

The Feet

Movement Prep

5 Pausing Box Jumps (To Lower Box, Holding For 1 Second in Jump & Land)

5 Box Jumps (Workout Height)

WALLBALLS

The Feet

Movement Prep

6 Pausing Medicine Ball Front Squats

3 Push Press

6 Pausing Wallballs (1 Second in Bottom)

3 Wallballs

PRACTICE ROUND

1 Round

3 Calorie Row

100 Meter Run

3 Box Jumps

3 Wallballs

Metcon

Metcon (Time)

For Time:

50/35 Calorie Row

3 Rounds of “Kelly”

50/35 Calorie Row

1 Round of Kelly:

400 Meter Run

30 Box Jumps (24/20)

30 Wallballs (20/14)

Scale height of box and WB weight

Mobility

Warm-up (No Measure)

Couch Stretch (1 minute e/s)

Foam roll calves, hip flexors

Child’s Pose (1 minute)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Active Samson

Kettlebell Deadlifts

Push-up to Down Dog

Russian Kettlebell Swings

Inchworm to Push-ups

Kettlebell Goblet Squats

*Performed with lighter kettlebell

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Reverse Lunges (Each Side)

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Rack Reverse Lunges (Each Side)

MOBILITY

Pigeon Pose with Kettlebell Lat Reach: 1 Minute Each Side

Skill/Strength

Warm-up (No Measure)

KETTLEBELL REVERSE LUNGES

Vertical Shin

Movement Prep

10 Reverse Lunges (No Weight)

6 Reverse Lunges (Light Kettlebell)

KETTLEBELL SWINGS

Torso

Movement Prep

5 Russian Swings (Upright Torso)

5 Russian Swings (More Horizontal Torso)

5 Full Swings (Upright Torso)

5 Full Swings (More Horizontal Torso)

PUSH JERKS

Vertical Torso

Movement Prep

10 Second Dip Hold

5 Slow Dips

5 Push Press

5 Push Jerks

PUSH JERK

PRACTICE ROUND

1 Round

5 Kettlebell Swings

4 Kettlebell Reverse Lunges

3 Push Jerks

Weightlifting

Push Jerk (1×3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

21 Kettlebell Swings (53/35)

14 Kettlebell Reverse Lunges

7 Push Jerks (165/115)

L1: 35/26, 135/95

L2: 26/18, 115/75

L3: 18/10, 95/65/45

Mobility

Warm-up (No Measure)

Use barbell to roll out quads, calves, and forearms (1-2 minutes)

Under the body shoulder stretch (1 minute)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Jog Around Rig

Active Dive-bombers Click Here

Slow Air Squats

Skip Around Rig

Active Dive-bombers Click Here

Air Squats

Bear Crawl Around Rig

Active Dive-bombers Click Here

Jumping Air Squats

Barbell Warmup

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Skill/Strength

Warm-up (No Measure)

PULL-UPS

See the Feet

Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

5 Kick & Pops

3 Pull-ups

THRUSTERS

Finish Position

Movement Prep

5 Push Press

10 Second Overhead Hold

.

5 Front Squats

10 Second Front Squat Hold

.

5 Thrusters

.

Build to Workout Weight

PRACTICE ROUND

1 Round

100 Meter Run

3 Thrusters

3 Pull-ups

3 Burpees

Metcon

Metcon (Time)

For Time:

1 Mile Run

10 Rounds of “Bergeron Beep Test”

1 Round of “Bergeron Beep Test”: 7 Thrusters (75/55) 7 Pull-ups 7 Burpees

L1: 65/45

L2: 55/35

L3: 45/25/15

Scale Pull-ups:

Reduce Reps

Banded Pull-ups

Ring Rows

Jumping Pull-ups

Mobility

Warm-up (No Measure)

Under the body shoulder stretch (1 minute)

Front rack stretch (1 minute)

Pigeon Pose (1 minute e/s)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Right Leg Lateral Box Step-ups

Inchworm to Push-up

Left Leg Lateral Box Step-ups

Inchworm to Push-up

Box Jump + Step Down

Inchworm to Push-up

Modified Barbell Warmup

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

MOBILITY

PVC Pass Throughs: 1 Minute

Pigeon Pose on Box: 1 Minute Each Side

Skill/Strength

Warm-up (No Measure)

BOX JUMP OVERS

Footwork

Movement Prep

5 Box Jumps (Lower Height)

5 Box Jump Overs (Workout Height)

POWER SNATCH

Burgener Warmup with PVC:

Down and Up

Elbows High and Outside

Muscle Snatch

Snatch Drop

Snatch Lands

Movement Prep

3 Reps of Each Burgener Warmup Movement with PVC Pipe

3 Reps of Each Burgener Warmup Movement with Barbell

3 Reps From Each Position (Pockets, Above the Knee, Mid-Shin)

3-Positions

PRACTICE ROUND

1 Round

4 Power Snatches

4 Box Jump Overs

Weightlifting

3 Position Snatch

1 high hang

1 mid thigh

1 from floor

Metcon

Metcon (Time)

5 Rounds:

10 Power Snatches (95/65)

10 Box Jump Overs (24/20)

L1: 85/55

L2: 65/45

L3: 45/35

Scale height of box

Mobility

Warm-up (No Measure)

Use barbell to roll out quads, calves, and forearms (1-2 minutes)

Under the body shoulder stretch (1 minute)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Row

Push-up to Down Dog Click Here

20 Seconds

Moderate Row

Air Squats

10 Seconds

Fast Row

Reverse Lunges

AbMat Tic Tac Toe

MOBILITY

Squat Hold: 1 Minute

Couch Stretch: 90 Seconds Each Side

Squat Hold: Repeat For 1 Minute

Skill/Strength

Warm-up (No Measure)

ABMAT SIT-UPS

Knees

Movement Prep

5 Knee Out Sit-ups

5 Knees In Sit-ups

5 Sit-ups (Preference)

Row

Movement Prep

20 Seconds Easy

20 Seconds Moderate

20 Seconds Fast

AIR SQUATS

Knees

Movement Prep

5 Pausing Air Squats

10 Air Squats

PRACTICE ROUND

1 Round

20 Seconds AbMat Sit-ups

20 Seconds Row

20 Seconds Air Squats

Metcon

Metcon (5 Rounds for reps)

5 Rounds:

1 Minute AbMat Sit-ups

1 Minute Row

1 Minute Air Squats

1 Minute Rest

Mobility

Warm-up (No Measure)

Upward/Downward Dog (1-2 minutes)

Foam Roll quads, hip flexors (1-2 minutes)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Inchworm to Push-up

Glute Bridges

Up Dog

Push-up Shoulder Taps

Right Leg Glute Bridges

Down Dog

Push-up Plank to Front Plank

Left Leg Glute Bridges

Active Dive-bombers

Barbell Warmup

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY

Front Rack Stretch: 1 Minute

Child’s Pose: 1 Minute

Wrist Stretch: 1 Minute

Skill/Strength

Weightlifting

Warm-up (No Measure)

TOES TO BAR

Close the Gap

Movement Prep

10 Scap Pull-ups

10 Kip Swings

1-3 Strict Toes to Bar

3 Knees to Chest

3 Toes to Bar

POWER CLEAN

Close the Gap

Press Through the Floor

Movement Prep

3 Hang Clean Transitions

3 Hang Clean Pulls

3 Hang Power Cleans

.

3 Clean Pulls

3 Power Cleans

.

1 Hang Clean Pull

1 Hang Power Clean

1 Clean Pull

1 Power Clean

Power Clean Complex

1 Hang Clean Pull

1 Hang Power Clean

1 Clean Pull

1 Power Clean

Metcon

Metcon (Time)

For Time:

50 Power Cleans (155/105)

On the Minute: 5 Toes to Bar

L1: 135/95

L2: 95/65

L3: 65/45

Scale T2B:

Reduce Reps

Feet As High As Possible

Knees to Chest

Knees to Waist

Mobility

Warm-up (No Measure)

Use barbell to roll out quads, calves, and forearms (1-2 minutes)

Under the body shoulder stretch (1 minute)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Row

Active Spidermans

PVC Pass Throughs

Moderate Row

Active Samson + Air Squat

PVC Lat Stretch

Faster Row

Push-up to Down Dog

PVC Overhead Squats

Modified Barbell Warmup

5 Good Morning

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)

LATERAL ERG BURPEES

Lean In

Movement Prep

8 Frog Hops

4 Lateral Erg Burpees

ROW

Lean In

Movement Prep

30 Seconds Just Legs

30 Seconds Full Stroke

OVERHEAD SQUATS

Elbows Down

Movement Prep

30 Seconds PVC Waiter Overhead Squats

30 Seconds PVC Overhead Squats

5 Pausing Barbell Overhead Squats

PRACTICE ROUND

1 Round

5 Calorie Row

5 Lateral Erg Burpees

5 Overhead Squats (Opening Weight)

Metcon

Metcon (AMRAP – Reps)

AMRAP 3:

21/15 Calorie Row

21 Lateral Erg Burpees

Max Overhead Squats (75/55)

Rest 3 Minutes

AMRAP 3:

18/13 Calorie Row

18 Lateral Erg Burpees

Max Overhead Squats (95/65)

Rest 3 Minutes

AMRAP 3:

15/11 Calorie Row

15 Lateral Erg Burpees

Max Overhead Squats (115/85)

Rest 3 Minutes

AMRAP 3:

12/9 Calorie Row

12 Lateral Erg Burpees

Max Overhead Squats (135/95)

*Looking to get to the barbell on every round so reduce reps if needed

Scale: Reduce OHS weights

Mobility

Warm-up (No Measure)

100m Cool down walk

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

Pigeon Pose (30 seconds e/s)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Run Warmup

200 Meter Easy Run

30 Seconds

Straight Leg Inchworm to Push-up

Air Squats

Push-up to Down Dog

Air Squats

Front Plank to Push-up Planks

Air Squats

Modified Barbell Warmup

5 Romanian Deadlift

5 Hang Muscle Cleans

5 Front Rack Elbow Rotations (Each)

5 Front Squats

5 Strict Press and Reach

5 Push Press

Skill/Strength

Warm-up (No Measure)

DEADLIFT

Pausing Deadlift

Movement Prep

5 Pausing Deadlifts

5 Deadlifts

FRONT SQUAT

Pausing Front Squat

Movement Prep

5 Pausing Front Squat

5 Front Squats

PUSH JERK

Pausing Push Jerk

Movement Prep

5 Pausing Push Jerks

5 Push Jerks

Metcon

Metcon (Time)

Teams of 3:

4 Rounds For Time (30 Minute Time Cap):

800 Meter Wreck Bag Run (50/35)

60-50-40-30:

Deadlifts

Front Squats

Push Jerks

Barbell Weights:

Males: 115-135 -155-175

Females: 85-95-105-115

Scale wreck bag and barbell load as needed

Mobility

Warm-up (No Measure)

Spend some time foam rolling hamstrings, quads, lats, and back