05/15/2019 CF


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Reminder about our FREE kids class offering this Saturday! Sign up via the link on Facebook.

Warmup performed with one light kettlebell

30 Seconds

Side Lunges

Slow Air Squats

Knuckle Drags

Russian Kettlebell Swings

Active Samson

Kettlebell Goblet Squats

Kettlebell Strict Press (Right Arm)

Kettlebell Strict Press (Left Arm)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Press & Reach

5 Stiff Legged Deadlifts

5 Front Squats

MOBILITY

Kettlebell Ankle Stretch: 1 Minute Each Side

Kettlebell Squat Hold: 1 Minute

Skill/Strength

Warm-up (No Measure)

FRONT SQUAT

Zombie Squats

Movement Prep

5 Pausing PVC Zombie Squats

5 PVC Zombie Squats

5 Front Squats

KETTLEBELL SWNGS

Zombie Arms

Movement Prep

With Lighter Weight:

5 Kettlebell Deadlift

5 Russian Kettlebell Swings

5 Kettlebell Swings

PRACTICE ROUNDS

1 Round

5 Front Squats

5 Kettlebell Swings

100 Meter Run

Build to Workout Weight

1 Round

5 Front Squats

5 Kettlebell Swings

100 Meter Run

Metcon

Metcon (Time)

21-15-9:

Front Squats (135/95)

Kettlebell Swings (70/53)

400 Meter Run

L1: 115/75, 53/35

L2: 95/65, 35/26

L3: 65/45, 26/18

Mobility

Warm-up (No Measure)

Use barbell to roll out forearms, quads, calves

Child’s Pose (1 minute)

05/14/2019 CF


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Reminder about our FREE kids class offering this Saturday! Sign up via the link on Facebook.

30 Seconds

Easy Row

Mountain Climbers

Moderate Row

Push-up Shoulder Taps

Faster Row

Push-up to Down Dog

MOBILITY

Chest Stretch: 1 Minute

Child’s Pose: 1 Minute

Skill/Strength

Warm-up (No Measure)

ROW

Feet Out Rowing

Movement Prep

30 Seconds Easy Feet Out Rowing

30 Seconds Moderate Rowing (Feet Strapped)

BURPEES

Movement Prep

5 Push-ups

5 Frog Hops (Jumping Feet Outside of Hands)

5 Burpees

GYMNASTICS

Feet

Toes to Bar Movement Prep

10 Scap Pull-ups

5 Kip Swings

3 Knees to Chest

3 Toes to Bar

Chest to Bar / Pull-up Movement Prep

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups (Or 3 More Pull-ups)

PRACTICE ROUND

1 Round

5 Calorie Row

4 Burpees

3 Chest to Bar Pull-ups

2 Toes to Bar

1 Pull-ups

Metcon

Metcon (3 Rounds for reps)

AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups

Rest 4 minutes

AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

Rest 4 minutes

AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups

Scales for T2B and C2B:

Reduce Reps

Feet as High as Possible

Knees Up

Regular Pull-ups (For Chest to Bar)

Jumping Pull-ups

Banded Pull-ups

Ring Rows

Strict Pull-ups (15 for 1st AMRAP, 10 for 3rd)

Mobility

Warm-up (No Measure)

Wall shoulder stretch (1 minute)

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

Lax ball to front and back of shoulders

05/13/2019 CF


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

20 Seconds

Active Spidermans

Push-up to Down Dog

Active Samson

Straight Legged Inchworms

Air Squats with Arms Overhead

30 Seconds

PVC Pass Throughs

PVC Sotts Press

PVC Overhead Squats

PVC Pass Throughs (More Narrow)

PVC Snatch Warmup

5 Good Mornings

5 Elbow Rotations

5 Snatch Grip Push Jerks

5 Overhead Squats

5 Snatch Grip Deadlifts

Barbell Snatch Warmup

5 Good Mornings

5 Elbow Rotations

5 Snatch Grip Push Jerks

5 Overhead Squats

5 Snatch Grip Deadlifts

Skill/Strength

Warm-up (No Measure)

POWER SNATCH

No Feet

Power Snatch + Overhead Squat

Movement Prep

5 “No Feet” Power Snatches

5 Power Snatch + Overhead Squats

5 Power Snatches

TRANSITION + PRACTICE ROUND

1 Round

5 Power Snatches

Weightlifting

Power Snatch (1×1)

Build to a heavy single

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
L1: 115/75

L2: 95/65

L3: 65/45

Mobility

Warm-up (No Measure)

Use Lax ball at rig to roll out traps

Wrist and forearm stretches

5/14/19


C44, Crusher CrossFit Kids & Teens – C44

Equipment:

Warm-up (No Measure)

Light Medball

Light-moderate plate

Light KB (warmup)

Moderate KB (workout)

Warm-up

Warm-up (No Measure)

Warmup:

1 time through Tabata timer, alternating movements:

-Jumping jacks

-Kickbacks

Mobility:

30 second each side-

Banded hamstring distraction

Banded hamstring flossing

Core activation:

4 rounds:

30 seconds MB Russian Twists

(scale to unweighted)

Rest 15 seconds

30 seconds Plate Good mornings

Rest 15 seconds

Prep for workout with light KB-

10 KB deadlifts

5 Russian KB swings

5 American swings

With workout KB-

10 KBS

:15 second plank

Metcon

Metcon (AMRAP – Reps)

Every Other Minute On the Minute:
 12 Minutes, alternating:


45 seconds Kettlebell Swings


45 seconds Plank Hold

*Must stop at 45 seconds. Score KBS reps
Scale to 30 seconds of work

Plank to knees or hands on box

Mobility

Warm-up (No Measure)

Grab a box and a lax ball and smash hamstrings. 1-2min each side.

Banded hamstring distraction. 30 seconds each side

Banded hamstring flossing. 30 seconds each side

If time permits- legs up the wall. 2+min

05/11/2019 CF


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

PVC Pass Throughs

PVC Overhead Squats

Push-up to Down Dog

PVC Narrow Pass Throughs

PVC Overhead Squats

Push-up to Down Dog

Barbell Warm-up

5 Stiff Legged Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Thrusters

Skill/Strength

Warm-up (No Measure)

THRUSTERS

Straighten the Legs

Movement Prep

5 Front Squats

5 Push Press

5 Thrusters

HANG SQUAT CLEANS

Straighten the Legs

Movement Prep

3 Hang Power Cleans

3 Hang Squat Cleans

OVERHEAD SQUATS

Straighten the Legs

Movement Prep

3 Pausing Overhead Squats

3 Overhead Squats

Build to Workout Weights

REHEARSAL

1 Round

Each Partner:

2 Calorie Row

2 Overhead Squats

2 Hang Squat Cleans

2 Thrusters

Metcon

Metcon (AMRAP – Reps)

Teams of 3:

7 Minute AMRAP:

100/70 Calorie Row

Max Overhead Squats (95/65)

L1: 85/55

L2: 75/45

L3: 45/35

Rest 3 Minutes

6 Minute AMRAP:

80/60 Calorie Row

Max Hang Squat Cleans (115/80)

L1: 95/65

L2: 85/55

L3: 65/45

Rest 3 Minutes

5 Minute AMRAP:

60/40 Calorie Row

Max Thrusters (135/95)

L1: 115/75

L2: 95/65

L3: 65/45

*Score is the sum of total reps at each barbell movement

Mobility

Warm-up (No Measure)

Foam roll areas as needed!

05/10/2019 CF


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Partner Rowling

3 Rounds Each:

Land Exactly on 150 Meters

Penalties:

Round 1: Air Squats

Round 2: Burpees

Round 3: Push-ups

*Any meters above or below 150 is a penalty for the partner who rowed. Team with lowest total score after 3 rounds wins.

MOBILITY

Chest Stretch: 1 Minute

Skill/Strength

Warm-up (No Measure)

ROW

Loose Arms

Movement Prep

20 Seconds Easy Row (Just Legs)

20 Seconds Easy Row (Arms and Legs)

STRICT PULL-UPS

Tempo

Movement Prep

10 Scap Pull-ups

1-3 Strict Pull-ups

PUSH-UPS

Tempo

Movement Prep

10 Second Push-up Plank Hold

3 Tempo Push-ups (3 Seconds Down, 1 Second Up)

3 Push-ups

AIR SQUATS

Tempo

Movement Prep

5 Slow Air Squats

5 Air Squats

REHEARSAL

1 Round

50 Meter Run

5 Calorie Row

1 Strict Pull-up

2 Push-ups

3 Air Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

20/14 Calorie Row

2 Rounds of Strict “Cindy”

(1 round of Strict Cindy is 5 Strict Pull-ups, 10 Push-ups, and 15 Air Squats)

Scales for Strict Pull-ups:

Reduce Strict PU Reps, Banded Strict Pull-ups , Box Strict Pull-ups, or Ring Rows

Scales for Push-ups:

Reduce Reps, Banded Push-ups, or Push-up to a Box or Bench

Mobility

Warm-up (No Measure)

Banded shoulder stretches at rig (1 minute e/s)

Under the body shoulder stretch (30 seconds e/s)

Couch stretch (1 minute)

05/09/2019 CF


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Single Unders

Toe Touch to Reach Overhead

Front Plank

Faster Single Unders

Down Dog

Ride Side Plank

Higher Single Unders

Up Dog

Left Side Plank

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff Legged Deadlifts

5 Front Squats

Skill/Strength

Warm-up (No Measure)

ABMAT SIT-UP

Back Position

Movement Prep

Establish Top Position (Sitting Tall)

5 AbMat Sit-ups

DOUBLE UNDERS

Slack

Movement Prep

20 Seconds Single Unders

20 Seconds Double Under Practice

Movement Substitutions

Reduce Reps

45 Singles

30 Seconds of Attempts

DEADLIFTS

Hear the Click

Movement Prep

Put Very Light Weight on the Barbell

.

5 “Take the Slack Outs” (Hear the click and set the body into position without lifting the bar off the ground)

.

5 Deadlifts

.

Plan and Build to Workout Weights

.

Put Opening Weight Back on the Bar For Practice Round

REHEARSAL

1 Round

5 AbMat Sit-ups

10 Double Unders

5 AbMat Sit-ups

5 Deadlifts

With Opening Weight on the Barbell

Metcon

Metcon (5 Rounds for weight)

On the 3:00 x 5 Rounds:

15 AbMat Sit-Ups

30 Double Unders

15 AbMat Sit-Ups

5 Deadlifts (Start around 65% and build with each jump. Must be unbroken, touch and go)

*Score is weights used per round. Put round times in notes.

Scale DU:

Reduce Reps

45 Singles

30 Seconds of Attempts

Mobility

Warm-up (No Measure)

Lying banded hamstring stretches

Upward/Downward Dog

Calf stretches at wall

05/08/2019 CF


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Row

Active Spidermans

Moderate Row

Active Samson

Faster Row

Straight Legged Inchworms

Dumbbell Warmup

Each Side (With 1 Light Dumbbell):

5 Stiff Legged Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Front Rack Reverse Lunges

5 Strict Press

MOBILITY

Pigeon Pose on Box: 1 Minute Each Side

Child’s Pose on Box: 1 Minute Each Side

Skill/Strength

Warm-up (No Measure)

ROW

Foot Plate

Movement Prep

20 Seconds Easy Row

Adjust Foot Plate (If Needed)

20 Second Easy Row

BURPEE BOX JUMPS

Get Back

Movement Prep

3 Frog Hops

3 Burpees

.

3 Box Step-ups (Each Leg)

3 Box Jumps (Low Height)

3 Box Jumps (Workout Height)

.

3 Burpee Box Jumps (Workout Height)

DUMBBELL SNATCHES

Snatch Progression

Movement Prep

With a Lighter Dumbbell (Each Side):

3 Deadlifts

3 Jump Shrugs

3 High Pulls

3 Strict Press

3 Dumbbell Snatches

.

6 Alternating Dumbbell Snatches

.

Build to Workout Weight

.

4 Alternating Dumbbell Snatches

REHEARSAL

1 Round

100 Meter Row

6 Dumbbell Snatches

3 Burpee Box Jumps

Metcon

Metcon (Time)

1,000 Meter Row

Directly Into…

30 Dumbbell Snatches (50/35)

15 Burpee Box Jumps (24″/20″)

20 Dumbbell Snatches (50/35)

10 Burpee Box Jumps (24″/20″)

10 Dumbbell Snatches (50/35)

5 Burpee Box Jumps (24/20″)

L1: 40/25

L2: 35/20

L3: 25/15/10

Mobility

Warm-up (No Measure)

Swimmers Stretch (1 minute)

Pigeon Pose (30 secs e/s)

Lie on back with legs up on wall (1 minute)

05/07/2019 Teens


Crusher CrossFit Kids & Teens – CrossFit Teens

Warm-up

Warm-up (No Measure)

200 Meter Easy Jog

30 Seconds

Plate Hops

Air Squats

Plate Ground to Overhead

Active Samsons

Plate Counterbalance Squats

Deep Side Lunges

Modified Barbell Warmup

10 Back Rack Elbow Rotations

5 Pausing Back Squats

10 Front Rack Elbow Rotations

5 Pausing Front Squats

MOBILITY

Partner 1: Banded Ankle Distraction (45 Seconds Each Side)

Partner 2: Drop Ankle Stretch off Plate (45 Seconds Each Side)

Skill/Strength

Warm-up (No Measure)

RUNNING

Lean at the Ankle

Movement Prep

15 Seconds Bunny Hops in Place

15 Seconds Leaning Bunny Hops

100 Meter Run

FRONT SQUATS

Movement Prep

5 Pausing Front Squats

5 Front Squats

FRONT SQUAT

-15 minutes to build to a heavy single out of the rack

-Start with lighter weights and more reps early on

REHEARSAL

1 Round

100 Meter Run

2 Front Squats

Weightlifting

Front Squat (5-5-5-5-5)

Metcon

Metcon (Time)

For Time:

200 Meter Run, 2 Front Squats

200 Meter Run, 4 Front Squats

200 Meter Run, 6 Front Squats

200 Meter Run, 8 Front Squats

200 Meter Run, 10 Front Squats

Mobility

Warm-up (No Measure)

KB Calf Smash

Couch Stretch

05/07/2019 CF


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

200 Meter Easy Jog

30 Seconds

Plate Hops

Air Squats

Plate Ground to Overhead

Active Samsons

Plate Counterbalance Squats

Deep Side Lunges

Modified Barbell Warmup

10 Back Rack Elbow Rotations

5 Pausing Back Squats

10 Front Rack Elbow Rotations

5 Pausing Front Squats

MOBILITY

Partner 1: Banded Ankle Distraction (45 Seconds Each Side)

Partner 2: Drop Ankle Stretch off Plate (45 Seconds Each Side)

Skill/Strength

Warm-up (No Measure)

RUNNING

Lean at the Ankle

Movement Prep

15 Seconds Bunny Hops in Place

15 Seconds Leaning Bunny Hops

100 Meter Run

FRONT SQUATS

Movement Prep

5 Pausing Front Squats

5 Front Squats

FRONT SQUAT

-15 minutes to build to a heavy single out of the rack

-Start with lighter weights and more reps early on

-Take longer rest and completed singles as the weight get heavier

REHEARSAL

1 Round

100 Meter Run

2 Front Squats

Weightlifting

Front Squat (1X1)

Metcon

Metcon (Time)

For Time:

200 Meter Run, 2 Front Squats

200 Meter Run, 4 Front Squats

200 Meter Run, 6 Front Squats

200 Meter Run, 8 Front Squats

200 Meter Run, 10 Front Squats

RX: 165/110

Level 1: 135/95

Level 2: 95/65

Level 3: 65/45

Mobility

Warm-up (No Measure)

KB Calf Smash

Couch Stretch