WOD

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute

PVC Pass Throughs

5 Air Squats + 10 Mountain Climbers

45 Seconds

PVC Pass Throughs

Active Spidermans

30 Seconds

PVC Pass Throughs

Frog Hops Click Here

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)

BAR FACING BURPEE

Body Close to the Bar

Movement Prep

5 Slow Bar Facing Burpees

POWER SNATCH

Bar Close to the Body

Movement Prep

5 High Hang High Pulls

5 High Hang Muscle Snatches

5 High Hang Power Snatches

.

5 Power Snatches

PRACTICE ROUND

1 Round

3 Power Snatches

3 Bar-Facing Burpees

Weightlifting

Power Snatch (1×5)

Build to a heavy set of 5- unbroken, touch and go reps with no pause on the floor

Metcon

Metcon (Time)

6 Rounds:

8 Power Snatches (115/85)

8 Bar-Facing Burpees

L1: 95/65

L2: 85/55

L3: 65/45

Mobility

Warm-up (No Measure)

100m cool down walk

Wall shoulder stretch (1 minute)

Swimmers stretch (1 minute)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute

Easy Row

Single Leg Glute Bridges (30 Seconds Each)

45 Seconds

Moderate Row

Glute Bridges

30 Seconds

Faster Row

Air Squats

15 Seconds

Sprint Row

Squat Jumps

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press and Reach

5 Romanian Deadlifts

5 Bent Over Rows

5 Front Squats

Skill/Strength

Warm-up (No Measure)

ROPE CLIMBS

Push the Feet Away

Movement Prep

On a Box:

5 Press to Stand

5 Press to Stand & Reach

On a Rope:

3 Lock & Stands

1 Rope Climb

HANG POWER CLEANS

Receiving Position

Movement Prep

3 High Hang Power Clean + Front Squat

3 Hang Power Clean + Front Squat

.

5 Hang Power Cleans

PRACTICE ROUNDS

1 Round

1 Rope Climbs

3 Hang Power Cleans (Lighter Weight)

5 Calorie Assault Bike

Build to Heavier Barbell Weight

1 Round

3 Hang Power Cleans

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 6:

2 Rope Climbs

6 Hang Power Cleans (165/115)

12/9 Calorie Row

Rest 6 Minutes

AMRAP 6:

2 Rope Climbs

6 Hang Power Cleans (135/95)

12/9 Calorie Row

L1: 135/95, 115/75

L2: 95/65, 75/55

L3: 65/45, 45/35

Metcon (AMRAP – Rounds and Reps)

Mobility

Warm-up (No Measure)

Rack barbell and roll out traps (1 minute e/s)

Forearm and wrist stretches (1-2 minutes)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Active Samson

Medicine Ball Foot Taps

Slow Air Squats

Medicine Ball Deadlifts

Active Spidermans

Medicine Ball Squats

Medicine Ball Relay

Teams of 3:

3 Rounds For Time:

Bear Crawl Down with Ball

10 Slamballs

Lunge Back with Ball

*Each Partner Goes 3 Times

MOBILITY

Front Rack Stretch on Box: 1 Minute

Pigeon Pose on Box: 1 Minute Each Side

Skill/Strength

Warm-up (No Measure)

RUN

Soft Landing

Movement Prep

20 Seconds Easy Pulls in Place

20 Seconds Faster Pulls in Place

.

20 Seconds Easy Pulls in Place

20 Seconds Faster Pulls on Wall

.

100 Meter Run

BOX JUMPS

Jump & Landing

Movement Prep

10 Box Step-ups (Lower Height)

5 Box Jumps (Lower Height)

3 Box Jumps (Workout Height)

WALLBALLS

Jump & Landing

Movement Prep

5 Front Squats

5 Push Press

.

5 Max Height Push Press Throws (Dip & Drive, No Squat)

.

5 Wallballs

PRACTICE ROUND

1 Round

100 Meter Run

9 Wallballs

9 Box Jumps

Metcon

Metcon (Time)

For Time:

200 Meter Run

27 Wallballs (20/14)

27 Box Jumps (24/20)

200 Meter Run

21 Wallballs (20/14)

21 Box Jumps (24/20)

200 Meter Run

15 Wallballs (20/14)

15 Box Jumps (24/20)

200 Meter Run

9 Wallballs (20/14)

9 Box Jumps (24/20)

200 Meter Run

Scale WB weight and height of box

Mobility

Warm-up (No Measure)

Couch stretch (1 minute e/s)

KB Calf Smash (1 minute e/s)

KB Hip Floss (1 minute e/s)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Rowing Speed Golf:

8 Holes (4 Each Partner)

Hole 1: 178 Meters

Hole 2: 212 Meters

Hole 3: 193 Meters

Hole 4: 182 Meters

Hole 5: 239 Meters

Hole 6: 207 Meters

Hole 7: 246 Meters

Hole 8: 222 Meters

12 Minute Cap

Partner Not Rowing:

Ankle Stretch

Skill/Strength

Warm-up (No Measure)

ROW

Lower Body Placement

Upper Body Placement

Connection and Power

Monitor Set-up

PRACTICE ROUND

50 Meters (+2 Estimated Average Split Time)

50 Meters (At Estimated Average Split Time)

50 Meters (-2 Estimated Average Split Time)

Metcon

2k Row (Time)

Max Effort 2k Row

Mobility

Warm-up (No Measure)

100m Cool Down walk

Roll out areas as needed!

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Single Unders

Push-up to Down Dog

Slow Air Squats

Single Unders

Shoulder Taps Click Here

Arms Overhead Air Squats

Single Unders

Active Dive-bombers Click Here

Jumping Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press and Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY

Barbell Ankle Stretch: 1 Minute

Barbell Front Squat Hold: 1 Minute

Skill/Strength

Warm-up (No Measure)

DOUBLE UNDERS

Rope Path

Movement Prep

20 Seconds Single Under Practice

20 Seconds Double Under Practice

CHEST TO BAR PULL-UPS

Body Path

Movement Prep

10 Scap Pull-ups

10 Kips Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

THRUSTERS

Bar Path

Movement Prep

5 Front Squats

5 Strict Press

5 Push Press

5 Thrusters

PRACTICE ROUND

1 Round

5 Thrusters

10 Double Under

5 Chest to Bar Pull-ups

Weightlifting

Thruster (1×3)

Build to a heavy set of 3

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

15 Thrusters (95/65)

30 Double Unders

15 Chest to Bar Pull-ups

30 Double Unders

L1: 85/55

L2: 75/45

L3: 45/35

Scale DU:

Reduce Reps

45 Seconds of Practice

45 Single Unders

Scale C2B:

Pull-ups

Jumping Pull-ups

Banded Pull-ups

Ring Rows

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)

Run Warmup

400 Meter Run

60 Seconds

Spiderman Push-Backs

Chest Stretch

40 Seconds

Push-up to Down Dog

Front Rack Stretch

20 Seconds

Mountain Climbers

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)

RUN

Foot Position

Movement Prep

100 Meter Run

BURPEES

Foot Position

Movement Prep

3 Burpees

POWER CLEANS

Foot Position

Movement Prep

5 “No Feet” Hang Power Cleans

5 “No Feet” Power Cleans

Build to Lighter Weight

PRACTICE ROUND

1 Round

5 Power Cleans (Lighter Weight)

5 Burpees

100 Meter Run

Build to Workout Weight

1 Round

3 Power Cleans

3 Burpees

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

7 Power Cleans (135/95)

7 Burpees

200 Meter Run

L1: 115/75

L2: 95/65

L3: 65/45

Mobility

Warm-up (No Measure)

100m Cool Down walk

Roll out areas as needed!

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Fish Game / Mobility

**Partner 1: **Fish Game (4 Minutes)

**Partner 2: **Mobility (4 Minutes)

4 Minutes of Mobility:

1 Minute Kettlebell Ankle Stretch (Each Side)

1 Minute Kettlebell Squat Hold

1 Minute Child’s Pose on Kettlebell

Penalty Based on Fish Game Scores

0-200: 10 Burpees + 10 Air Squats

201-400: **8 Burpees + 8 Air Squats **401-600: 6 Burpees + 6 Air Squats

601-800: 4 Burpees + 4 Air Squats 801-1000: 2 Burpees + 2 Air Squats

1001+: No Penalty

Skill/Strength

Warm-up (No Measure)

ROW & KETTLEBELL SWINGS

11 to 1

Kettlebell Swing Movement Prep

With a Lighter Kettlebell:

5 Kettlebell Deadlifts

10 Russian Kettlebell Swing

5 Kettlebell Swings

Build to Workout Weight

5 Kettlebell Swings

Row Movement Prep

20 Seconds Just Legs

20 Seconds Just Hips

20 Seconds Full Stroke

WALLBALLS

Timing

Movement Prep

5 Front Squats

5 Push Press

5 Max Height Wallballs

5 Workout Height Wallballs

PRACTICE ROUND

1 Round (Each Partner)

6 Calorie Row

6 Kettlebell Swings

6 Wallballs

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2, AMRAP 25:

3-6-9-12-15….

Calorie Row

Kettlebell Swings (53/35)

Wallballs (20/14)

Partners Switch After Full Rounds

L1: 35/26, 14/10

L2: 26/18, 10/8

L3: 18/10, 8/6

Mobility

Warm-up (No Measure)

KB Hip Floss (1 minute e/s)

Couch Stretch (1 minute)

Forearm stretches (30 secs e/s)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Plate Romanian Deadlifts

Plate Front Raises

Plate Deadlifts

Plate Overhead Reverse Lunges

Plate Counterbalance Squats

Plate Ground to Overhead

*Warmup completed with 15/10 plates

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

Wrist Stretch: 1 Minute

Skill/Strength

Warm-up (No Measure)

DEADLIFT

Head Positioning

Shoulder Positioning

Movement Prep

Establish Set-up Position

10 Deadlifts

PUSH PRESS

Bounce vs. Dip

Bench Press vs. Push Press

Movement Prep

10 Second Dip Hold

5 Dips

5 Strict Presses from a Dip

5 Push Presses

TRANSITION + PRACTICE ROUND

2 Rounds

3 Deadlifts

3 Push Presses

Weightlifting

Push Press (1×5)

Heavy Set of 5

Metcon

Metcon (Time)

5 Rounds:

21 Deadlifts

12 Push Presses

Barbell: (115/85)

L1: 95/65

L2: 75/55

L3: 65/45

Mobility

Warm-up (No Measure)

Banded hamstring stretches (1 minute)

Foam roll lower and upper back (1-2 minutes)

Wall shoulder stretch (1 minute)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Row

Down Dog

Moderate Row

Up Dog

Faster Row

Musical AbMats

Skill/Strength

Warm-up (No Measure)

ABMAT SIT-UPS

Push the Air Out

Movement Prep

5 Slow AbMat Sit-ups (Emphasize Breathing Rhythm)

5 AbMat Sit-ups

DOUBLE UNDERS

Elbows Back

It’s All in the Wrists

Put the Practice In

Movement Prep

20 Seconds Easy Single Unders

20 Seconds Higher Single Unders

EMOM 5-8: 20-30 Seconds of Double Under Practice (Rest Until the Top of the Minute)

PRACTICE ROUND

1 Round

200m Row

10 Double-Unders

10 AbMat Sit-Ups

Metcon

Metcon (Time)

Buy-In:

750m Row

50-40-30-20-10:

Double Unders

AbMat Sit-ups

Cash-Out:

750m Row

DU Scale:

Reduce Reps

Practice Times: 90-75-60-45-30 Seconds of Practice

Single Unders: 75-60-45-30-15 Reps

Mobility

Warm-up (No Measure)

Foam Roll calves (1 minute e/s)

Upward/Downward Dog (1 minute)

Child’s Pose (1 minute)

C44 – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds with a light plate:

30 seconds on, 10 seconds rest:

Plate fast feet

Around the world (15 sec each direction)

Plate hop on and off

Supine plate bench press

Lateral Fast feet

Ground to OH

MOBILITY:

Front rack stretch. 30 seconds

PREP:

PUSHUPS

10 sec plank hold into 5 pushups

Kneeling plate press

-Build to workout weight and perform 5 reps

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 reps:


Push-Ups


Kneeling Plate Presses (light-moderate)
Scale- reps, pushups to box/bench

Metcon

Metcon (Time)

As fast as possible:

30 Kickback Plate to Overhead (moderate)
Scale weight

Mobility

Warm-up (No Measure)

Extended childs pose (1 min)

Foam roller pec stretch (lay over) 3×30 sec

Foam roll lats (1 min)

Under the body stretch (30 sec e/s)