WOD

C44, Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Partner Up

8 Minute Amrap

Partner 1

200m Jog

Partner 2 w/ Plate

10 Good Mornings

10 Ground to Overhead

Wrist Stretch

Skill/Strength

Warm-up (No Measure)

Barbell/PVC for CF and Light DB’sfor C44

5 Straight Legged Deadlifts

5 Hang Muscle Cleans

5 Hang Power Cleans

5 Strict Press

5 Push Press

5 Push Jerk

Team Up and Sled Prep

Athlete 1 and 2 Light Sled Push/Pull 100m

Then Athlete 3 and 4

Add weight

50m Sled Push/Pull

At Wod Weight

50m Sled Push/Pull

Warm up for DT

1 Round Empty Barbell (each athlete)

1 Round at Wod Weight

Rehearsal

50m Sled (2 athletes)

1 Round each of DT

Next Two Athletes repeat

Metcon

Metcon (AMRAP – Rounds and Reps)

Two Rounds

21 Minute AMRAP DT/100m Sled

3 Minute Rest Between Rounds

Teams of 4

Coach will explain the rotation so the same two athletes are not always together.

2 Athletes 100M Sled Push/Pull together

2 Athletes perform light DT (Athlete must complete a full round then switch)

DT

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks/S20 is allowed

RX 95/65

L1 85/55

L2 75/45

C44 Dumbells

Sled Weights to be determined. Should be heavy and require both athletes to move it.

Metcon (AMRAP – Rounds)

Sled Rounds

Mobility

Warm-up (No Measure)

200m Cool Down Walk

Legs Up on the Wall

Banded Hamstring Stretch

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

PVC Pass Throughs

Active Samson + Air Squats

PVC Pass Throughs

Cossack Squats

PVC Pass Throughs

PVC Overhead Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Overhead Squats

5 Snatch Grip RDLs

MOBILITY

Couch Stretch: 1:30 Each Side

Barbell Ankle Stretch: 1 Minute

PVC Lift Offs: 1 Minute

Skill/Strength

Warm-up (No Measure)

OVERHEAD SQUATS

Everything Up

Movement Prep

5 Pausing Overhead Squat

5 Overhead Squats

RUN

Everything Up

Movement Prep

First Run of Practice Round

PRACTICE ROUNDS

1 Round

200 Meter Run

10 Overhead Squats

Build to Workout Weight

1 Round

100 Meter Run

5 Overhead Squats

Metcon

Metcon (Time)

5 Rounds:

400 Meter Run

15 Overhead Squats (95/65)

L1: 85/55

L2: 65/45

L3: 45/35

Mobility

Warm-up (No Measure)

Wall shoulder stretch (1 minute)

Lie with legs up on wall (1 minute)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

45 Seconds

Easy Row

Active Spidermans to Push-up

30 Seconds

Moderate Row

Mountain Climbers

20 Seconds

Faster Row

Steady Burpees

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY

Wrist Stretch: 1 Minute

Front Rack Stretch: 1 Minute

Skill/Strength

Warm-up (No Measure)

BURPEES OVER ROWER

Kick Back

Movement Prep

5 Lateral Burpees Over Rower

ROW

Turn Up the Volume

Movement Prep

30 Seconds Moderate Row (Listening For Volume)

HANG POWER CLEAN

Turn Up the Volume

Movement Prep

15 Second Receiving Position Hold

3 High Hang Power Cleans

3 Hang Power Cleans

.

Build to Workout Weights

PRACTICE ROUND

1 Round

5 Hang Power Cleans (Opening Weight)

5 Burpees Over Rower

5 Calorie Row

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 4:

27 Hang Power Cleans (95/65)

27 Burpees Over Rower

27/21 Calorie Row

Rest 4 Minutes

21 Hang Power Cleans (115/85)

21 Burpees Over Rower

21/15 Calorie Row

Rest 4 Minutes

15 Hang Power Cleans (135/95)

15 Burpees Over Rower

15/12 Calorie Row

L1: 85/55, 105/75, 125/85

L2: 75/45, 95/65, 115/75

L3: 65/35, 85/45, 95/55

Mobility

Warm-up (No Measure)

100m Cool down walk

Roll out traps using LAX ball

Long Lunge Sequence

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Plate Hops

Active Samson

Glute Bridges

Plate Ground to Overhead

Active Spidermans

Right Leg Glute Bride

Plate Counterbalance Squats (Video)

Push-up to Down Dog

Left Left Glute Bridge

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY

Groin Stretch with Child’s Pose: 1 Minute

Plate Ankle Stretch: 30 Seconds Each Side

Skill/Strength

Warm-up (No Measure)

PULL-UPS

Jumping Up to the Bar

Movement Prep

15 Second Dead Hang

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Kipping Pull-ups

THRUSTERS

Grip & Elbow Difference

Starting Each Rep

Movement Prep

Establish Grip & Elbow Position

5 Push Press

5 Front Squats

5 Thrusters

FRONT SQUATS

Grip & Elbow Difference

Starting Each Rep

Movement Prep

Establish Grip & Elbow Position

3 Pausing Front Squats

3 Front Squats

PRACTICE ROUND

1 Round

100 Meter Run

5 Thrusters

3 Pull-ups

Weightlifting

Front Squat Complex (1×2)

Building to a heavy complex front the rack

Pause for 2 seconds in the bottom on the first rep

Metcon

Metcon (Time)

For Time:

1,000 Meter Run

50 Thrusters (45/35)

30 Pull-ups

L1: 35/25

L2/L3: 25/15

Scales for Pull-ups:

Reduce Reps

Banded Pull-ups

Jumping Pull-ups

Ring Rows

Mobility

Warm-up (No Measure)

Couch Stretch (1 minute e/s)

Roll out front and back of shoulders and calves with LAX ball

C44, Crusher CrossFit Kids & Teens – CrossFit

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

200 Meter Run

40 Seconds

Active Spidermans

Active Samsons

Push-up to Down Dog

100 Meter Wreck Bag Run

30 Seconds

Frog Hops

Reverse Lunges

Lateral Hops Over Bags

50 Meter Wreck Bag Run

20 Seconds

Easy Burpees

MOBILITY

Child’s Pose on Box: 1 Minute

Box Supported Ankle Stretch: 1 Minute

Skill/Strength

Warm-up (No Measure)

BURPEE BOX JUMPS

Lunge or Leap

Movement Prep

6 Burpee Box Step-ups (Low Box)

.

10 Small Hops

10 Tall Hops

.

3 Burpee Box Jumps (Workout Height)

PULL-UPS

How to Hold the Bar

Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

5 Pull-ups

WRECK BAG RUN

How to Get the Bag Up

Movement Prep

100 Meter Wreck Bag Run

DUMBBELL SNATCH

Meet in the Middle

Movement Prep

Each Arm:

3 Deadlifts

3 High Pulls

3 Strict Press

3 Dumbbell Snatches

Build to Workout Weight

6 Alternating Dumbbell Snatches

PRACTICE ROUND

1 Round

100 Meter Run

6 Dumbbell Snatches

50 Meter Wreck Bag Run

4 Pull-ups

3 Burpee Box Jumps

Metcon

Metcon (Time)

“El Niño”

For Time:

1 Mile Run

50 Dumbbell Snatches (50/35)

400 Meter Wreck Bag Run (50/35)

30 Pull-ups

20 Burpee Box Jumps (24/20)

L1: 40/25

L2: 35/20

L3: 25/15

Scales:

-Reduce weight of wreck bag

-Reduce Pull-up Reps

Banded Pull-ups

Jumping Pull-ups

Ring Rows

15 Strict Pull-ups

-Reduce height of box on jumps

Mobility

Warm-up (No Measure)

Spend time with the lax ball rolling out calves, glutes, and hip flexors

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Partner Fish Game Relay

2 Rounds:

Partner 1: Fish Game

Partner 2: 100 Meter Run + 10 Air Squats

MOBILITY

Calf Stretch on Post: 45 Seconds Each Side

Skill/Strength

Warm-up (No Measure)

ROW

Weight Forward

Shoulder Height

Movement Prep

20 Seconds Just Legs

20 Seconds Legs & Hips

20 Seconds Legs, Hips, & Arms

PROWLER PUSH

Weight Forward

Shoulder Height

Movement Prep

100 Meter Team Prowler Push

PRACTICE ROUND

1 Round

Team 1: Row Calories

Team 2: 50 Meter Team Prowler Push

Metcon

Metcon (Calories)

2 Person Teams

3 Rounds:

400 Meter Prowler Push (Total Time)

Row 3 Minutes/Calories (Team Score)

Metcon (Time)

Sled Time

Combined Time for Sled Push on All Three

Mobility

Warm-up (No Measure)

Spend time with the lax ball rolling out calves, glutes, and hip flexors

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

PVC Good Mornings

PVC Back Squats

Straight Leg Inchworm to Push-up

PVC Elbow Rotations

PVC Snatch Grip Push Presses

Straight Leg Inchworm to Push-up

PVC Overhead Squats

PVC Snatch Grip RDLs

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Overhead Squats

5 Snatch Grip RDLs

MOBILITY

PVC Hinge Drill: 1 Minute

PVC Lat Stretch: 1 Minute (30 Each Hand)

PVC Pass Throughs: 1 Minute

Skill/Strength

Warm-up (No Measure)

DEADLIFT

Bar Low

Movement Prep

Establish Upper Body Position

10 Deadlifts

HANG POWER SNATCH & POWER SNATCH

Bar High

Movement Prep

5 Snatch Grip Deadlifts

5 High Hang Power Snatches

5 Hang Power Snatches

5 Power Snatches

OVERHEAD SQUATS

Bar High

Movement Prep

5 Pausing Overhead Squat

5 Overhead Squats

.

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats

PRACTICE ROUND

1 Round

4 Deadlifts

3 Overhead Squats

2 Hang Power Snatches

Weightlifting

Barbell Complex

Build to a Heavy Complex:

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbell: 115/85

L1: 95/65

L2: 85/55

L3: 65/35

Mobility

Warm-up (No Measure)

Use barbell to roll out forearms and quads

Long Lunge Sequence (1-2 minutes)

Lax ball to traps

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 7:

Partner 1:

50 Meter Light Kettlebell Farmers Carry (Each Side)

Partner 2:

AMRAP:

5 Push-up to Down Dogs

10 Active Samsons

*Switch Stations When Partner Returns From Run

Kettlebell Warmup

Performed With Light Kettlebell:

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 Goblet Squats

5 Goblet Reverse Lunges (Each Side)

5 Single Leg RDL’s (Each Side)

MOBILITY

Kettlebell Lat Smash

Kettlebell Pec Smash

Kettlebell Calf Smash

Skill/Strength

Warm-up (No Measure)

KETTLEBELL SWINGS

Knees

Hips

Arms

Movement Prep

10 Hip Pops

5 Russian Kettlebell Swings

5 Kettlebell Swings

PULL-UPS

Knees

Hips

Arms

10 Scap Pull-ups

.

15 Second Arch Hold

5 Kip Swings

.

15 Second Hollow Hold

5 Hollow Hip Pops

.

1-3 Strict Pull-ups

.

3 Pull-ups

RUN

More Steps

Movement Prep

100 Meter Run

PRACTICE ROUNDS

1 Round

100 Meter Run

10 Kettlebell Swings (Light Weight)

5 Pull-ups

Build to Workout Weight

1 Round

100 Meter Run

6 Kettlebell Swings (Light Weight)

3 Pull-ups

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
L1: 35/26

L2: 26/18

L3: 18/10

Scale Pull-ups:

Reduce Reps

Jumping Pull-ups

Ring Rows

Banded Pull-ups

Mobility

Warm-up (No Measure)

Forearm and wrist stretches (1 minute)

Lax ball to front and back of shoulders

Downward Dog-pedal out feet

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Lateral Hops Over Bar

Active Samson

Wrist Stretch

Forward Hops Over Bar

Reverse Lunges

Front Rack Stretch

3 Push-ups + 10 Mountain Climbers

Jumping Lunges

Child’s Pose

Barbell Warmup

5 Romanian Deadlifts

5 Strict Press & Reach

5 Hang Muscle Cleans

5 Push Press & Reach

5 Muscle Cleans

5 Push Jerks

Skill/Strength

Warm-up (No Measure)

WRECK BAG RUN

Breathe

Movement Prep

Brief at Start of Practice Round

BOX JUMP OVERS & ROPE CLIMBS

Knees High

Box Jump Over Movement Prep

3 Box Jump Overs (Lower Box)

3 Box Jump Overs (Workout Box)

Rope Climb Movement Prep

5 Hanging Knees to Elbows

3 Jump + Foot Locks

1 Rope Climb

CLEAN AND JERKS

Jump-Jump

Movement Prep

5 Power Cleans

4 Push Jerks

3 Clean and Jerks

Build to Workout Weight

PRACTICE ROUND

1 Round

200 Meter Wreck Bag Run

9 Box Jump Overs

6 Clean and Jerks

3 Rope Climbs

Split Work Evenly. 3 Box Jump Overs, 2 Clean and Jerks, 1 Rope Climb Each.

Metcon

Metcon (Time)

Teams of 3 (For Time | 30 Minute Cap)

800 Meter Wreck Bag Run (70/50)

75 Box Jump Overs (24/20)

50 Clean and Jerks (135/95)

15 Rope Climbs

50 Clean and Jerks (135/95)

75 Box Jump Overs (24/20)

800 Meter Wreck Bag Run (70/50)

L1: 115/75

L2: 95/65

L3: 65/45

Scales:

-Reduce Wreck Bag weight, use MB

-Box Step Overs

-Reduce Reps of RC

1/2 Rope Climbs (2:1)

Seated Rope Pulls (2:1)

Pull-ups (5:1)

Mobility

Warm-up (No Measure)

Foam Roll areas as needed!