Saturday


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Grab a Partner and a Wall Ball (LIGHT!)

1 ROUND

P1: 5 Bootstraps + 10 Alt Lunges w/ Torso Twist + 20 Mtn Climbers

P2: Rows 150 meters

Switch when both are done

Then Partners line up facing each other in 2 rows, about 10-12ft apart.

2 Rounds:

10 Partner Underhand Toss

10 Partner Wall Balls*

10 Partner Plank Ball Rolls**

*Partner Wall Ball: Facing each other with enough distance to toss the ball (about 10 ft), P1 performs a wall ball shot and arcs the ball to their partner across the way. P2 catches the ball at face height and squats down to perform their wall ball.

**Partner Plank Ball Rolls: Partners are both in a Push-Up Plank, facing each other. P1 rolls the ball across the way to P2, who rolls it back. Switch hands when rolling the ball back and forth (partners might need to come slightly closer together for this one).

SCAP PULL-UPS: Hanging on the bar, hands just outside shoulders, have athletes bring their shoulders down and away from their ears (5-10 reps).

TIGHT KIP SWING: In an Active Shoulder Position, initiate a tight kip swing from the shoulders, hitting the arch and hollow positions (3-5 reps).

DYNAMIC KIP SWING: Building on the tight kip swing, make the arch and hollow positions more pronounced, aiming to feel “weightless” at the end of both positions (3-5 reps).

2 KIP SWINGS + 1 PULL-UP: Using the Dynamic Kip Swing, build momentum to drive the hips up, and pull the chin over the bar- push away at the top!

2 KIP SWINGS + 1 PULL-UP + 2 KIP SWINGS: After the 2 Kip Swings + 1 Pull-Up, push away at the top, and keep the shoulders engaged to send the body back into a controlled Kip Swing.

1 KIP SWING + 2 (+) PULL-UPS: Once athletes show control in the Pull-Up and Kip Swing after the Pull-Up, have them try to string 2 or more Pull-Ups together!

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

2000m Row

150 Pull-Ups

150 Sit-ups

150 Box Jumps (24/20)

2000m Row

*Partner 1 works while Partner 2 rests. Complete the workout in order. On the row, partners must alternate every 200m. All other movements can be split any way.

-30:00 Hard Cap-

Friday


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

400m Team Run…leave no athletes behind! Run as a group.

into…

3 SETS

5/5 Single Arm KB Suitcase DL (workout weight)

5 Romainain DL (little to no knee-bend)

10 Alt Step Back Sampson Lunges (pause :01 in lunge)

15 Plate Hops (fast feet)

:20 Trunk Twists

:20 Hollow Flutter Kicks

Workout

Metcon (Time)

FOR TIME

200m Single Arm KB Farmer Carry (70/53)|(53/35)

into…

5 SETS

7 Deadlift (245/175)|(175/125)

7 Lateral Burpees over bar

into…

200m Single Arm KB Farmer Carry (70/53)|(53/35)

Finisher

Metcon (No Measure)

3 SETS

6/6 Single Arm KB Bent Over Row

24 Deadbugs

Thanksgiving Wod 2019


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Team up (3)

P1: Rows 200m

P2 and P3: AMRAP

5 Active Spiderman e/s

5 Air Squats

5 Push Up to Down Dog

5 Mountain Climbers e/s

Alternate through as rows are completed

Each athlete rows twice

Warm-up

Warm-up (No Measure)

Station Set up and Warm Up

P1: 10 Abmat Sit ups

P2: 20 Singles/20 Fast Singles/20 Dubs or Attempts

P3: 5 MB Front Squats/5 MB Push Press/5 MB Thrusters/5 Wallballs

Rotate through 1x each

Quick Rehearsal

5 Cals

10 Dubs/Singles

5 Sit ups

5 Wallballs

Each athlete completes in any order

Metcon

Metcon (Time)

Metcon (AMRAP – Rounds and Reps)

AMRAP: 30

3 Person Teams

While accumulating 400/500 calories on the rower.

One person rests, one person rows, one person works on Karen/Annie Mashup

Once you reach 400/500 Calories on rower, two people rest one person works on Karen/Annie Mashup

AMRAP of:

Annie/Karen Mashup

50 Double Unders

50 Situps

30 Wallballs 20/14

40 Double Unders

40 Situps

30 Wallballs 20/14

30 Double Unders

30 Situps

30 Wallballs 20/14

20 Double Unders

20 Situps

30 Wallballs 20/14

10 Double Unders

10 Situps

30 Wallballs 20/14

Level 1: 3:1 Singles

Level 2: 2:1 Singles

Level 3: 1:1 Singles

Score is time to complete calorie row and rounds and reps of Karen/Annie mashup

Add Cals not completed to 30 minutes if the row isn’t completed

Mobility

Warm-up (No Measure)

Grab a foam roller/lax ball/band

or legs up on the wall

Mobilize and Socialize

Thanksgiving Wod 2019


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Team up (3)

P1: Rows 200m

P2 and P3: AMRAP

5 Active Spiderman e/s

5 Air Squats

5 Push Up to Down Dog

5 Mountain Climbers e/s

Alternate through as rows are completed

Each athlete rows twice

Warm-up

Warm-up (No Measure)

Station Set up and Warm Up

P1: 10 Abmat Sit ups

P2: 20 Singles/20 Fast Singles/20 Dubs or Attempts

P3: 5 MB Front Squats/5 MB Push Press/5 MB Thrusters/5 Wallballs

Rotate through 1x each

Quick Rehearsal

5 Cals

10 Dubs/Singles

5 Sit ups

5 Wallballs

Each athlete completes in any order

Metcon

Metcon (Time)

Metcon (AMRAP – Rounds and Reps)

AMRAP: 30

3 Person Teams

While accumulating 400/500 calories on the rower.

One person rests, one person rows, one person works on Karen/Annie Mashup

Once you reach 400/500 Calories on rower, two people rest one person works on Karen/Annie Mashup

AMRAP of:

Annie/Karen Mashup

50 Double Unders

50 Situps

30 Wallballs 20/14

40 Double Unders

40 Situps

30 Wallballs 20/14

30 Double Unders

30 Situps

30 Wallballs 20/14

20 Double Unders

20 Situps

30 Wallballs 20/14

10 Double Unders

10 Situps

30 Wallballs 20/14

Level 1: 2:1 Singles

Score is time to complete calorie row and rounds and reps of Karen/Annie mashup

Add Cals not completed to 30 minutes if the row isn’t completed

Mobility

Warm-up (No Measure)

Grab a foam roller/lax ball/band

or legs up on the wall

Mobilize and Socialize

Thanksgiving Wod 2019


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Team up (3)

P1: Rows 200m

P2 and P3: AMRAP

5 Active Spiderman e/s

5 Air Squats

5 Push Up to Down Dog

5 Mountain Climbers e/s

Alternate through as rows are completed

Each athlete rows twice

Warm-up

Warm-up (No Measure)

Station Set up and Warm Up

P1: 10 Abmat Sit ups

P2: 20 Singles/20 Fast Singles/20 Dubs or Attempts

P3: 5 WB Front Squats/5 WB Push Press/5 WB Thrusters/5 Wallballs

Rotate through 1x each

Quick Rehearsal

5 Cals

10 Dubs/Singles

5 Sit ups

5 Wallballs

Each athlete completes in any order

Metcon

Metcon (Time)

Metcon (AMRAP – Rounds and Reps)

AMRAP: 30

3 Person Teams

While accumulating 400/500 calories on the rower.

One person rests, one person rows, one person works on Karen/Annie Mashup

Once you reach 400/500 Calories on rower, two people rest one person works on Karen/Annie Mashup

AMRAP of:

Annie/Karen Mashup

50 Double Unders

50 Situps

30 Wallballs 20/14

40 Double Unders

40 Situps

30 Wallballs 20/14

30 Double Unders

30 Situps

30 Wallballs 20/14

20 Double Unders

20 Situps

30 Wallballs 20/14

10 Double Unders

10 Situps

30 Wallballs 20/14

Level 1: 3:1 Singles

Level 2: 2:1 Singles

Level 3: 1:1 Singles

Score is time to complete calorie row and rounds and reps of Karen/Annie mashup

Add Cals not completed to 30 minutes if the row isn’t completed

Mobility

Warm-up (No Measure)

Grab a foam roller/lax ball/band

or legs up on the wall

Mobilize and Socialize

Wednesday


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Bike/row/jump rope

INTO…

2 ROUNDS

10 Long Step Lunges

10 Bootstrapper Squats

25’ Duck Walking

10 Arm Crosses

10 Arm Circles

:30 Bar Hang

Strength

Front Squat (5-5-5*)

5-5-5*

Front Squat

*Set 1 – 65% x 5

Set 2 – 75% x 5

Set 3 – 85% x 5+

5+ means athlete performs max reps at that weight with the goal of at least 5.

Workout

Metcon (3 Rounds for time)

3 SETS*

14/12 Cal Bike

14 Front Rack Reverse Lunge (115/75)|(75/55)

14/12 Cal Bike

-1:00 Rest b/t Sets-

*3:30 Cap for Every Set

Wednesday


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Bike/row/jump rope

INTO…

2 ROUNDS

10 Long Step Lunges

10 Bootstrapper Squats

25’ Duck Walking

10 Arm Crosses

10 Arm Circles

:30 Bar Hang

Strength

Front Squat (5-5-5*)

5-5-5*

Front Squat

*Set 1 – 65% x 5

Set 2 – 75% x 5

Set 3 – 85% x 5+

5+ means athlete performs max reps at that weight with the goal of at least 5.

Workout

Metcon (3 Rounds for time)

3 SETS*

20/17 Cal Row

14 Front Rack Reverse Lunge (115/75)|(75/55)

20/17 Cal Row

-1:00 Rest b/t Sets-

*3:30 Cap for Every Set

Tuesday


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

8 Alt. Groiners

8 Jump Squats

8 Glute Bridge-Ups

8 Tuck Ups

Warm-up

Warm-up (No Measure)

Movement Prep

5 Clean DL

5 High Hang Muscle Clean + Elbow Punches

5 High Hang Power Clean

5 Hang Power Clean

5 Below Knee Power Clean

Then…

3 Power Clean with Light Load

ROPE CLIMB

Jump and Grab

Box Clamp

Jump and Clamp

Clamp and Re-Clamp

Skill

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK…

Practice Clamping & Re-Clamping Rope After 1st Pull

*Practice either in full climbs or seated on box. During this time athletes should also be building up barbells for the clean.

Workout

Metcon (2 Rounds for reps)

E2MOM x 20 MINUTES

MIN 1 & 2 – Max Rope Climbs

MIN 3 & 4 – Max Power Cleans (Athlete Choice, AHAP)*

*Power Cleans are intended to be very heavy singles.
Score is total rope climbs across workout as 1 round. Score it total power cleans across workout as 2 round.

Finisher

Metcon (Time)

OPTIONAL FINISHER

ON A 3:00 RUNNING CLOCK…

Accumulate Max Time in Elbow Plank

Friday


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Junkyard Dog Warm Up…

Grab a partner for this one and have some fun…

P1: L-Sit on the floor with arms extended to make the letter T.

P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm)

After 10 reps, switch positions, after both have gone move on to part 2.

P1: Hold in the bottom of a push up on the floor until P2 jump over, perform a push up and hold in plank as P2 crawls under.

P2: Perform 10 Reps (1 Rep = Jump over, crawl under)

into…

3 Rounds, 3 reps of each movement

1. Down and Up (torso vertical and fast drive!)

2. Elbows High and Outside (bar speed and keep the bar close!)

3. Muscle Clean (bar speed and finish!)

4. Clean Drop (fast feet!)

5. Hang Power Clean (jump + pull under!)

Extended Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Build Load & Refine Technique for Workout

Spend the initial 5:00 building in weight to a moderate load. At minute 5:00 begin the following…

EMOM x 5:00 minutes

1 Clean and Jerk

Rest :15

1 Clean and Jerk

Begin with a moderate load and end with a heavier barbell than you plan on using for the workout.

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Build Load & Refine Technique for Workout

Spend the initial 5:00 building in weight to a moderate load. At minute 5:00 begin the following…

EMOM x 5:00 minutes

1 Clean and Jerk

Rest :15

1 Clean and Jerk

Begin with a moderate load and end with a heavier barbell than you plan on using for the workout.

Workout

“THE CALI BEAR” (Weight)

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Slow Bike

3:00 Foam Rolling

Friday


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Down and Back:

Walking Knee Hugs

Toy Soldier

Side Shuffle

High Knees

Butt Kicker

Inchworm

Walking Spider Man

Burpee Broad Jump

Bear Crawl

Then,

2 Rounds

5 Push Ups

10 Squats

15 Mountain Climbers

into…

3 Rounds, 3 reps of each movement

1. Down and Up (torso vertical and fast drive!)

2. Elbows High and Outside (bar speed and keep the bar close!)

3. Muscle Clean (bar speed and finish!)

4. Clean Drop (fast feet!)

5. Hang Power Clean (jump + pull under!)

Extended Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Build Load & Refine Technique for Workout

Spend the initial 5:00 building in weight to a moderate load. At minute 5:00 begin the following…

EMOM x 5:00 minutes

1 Clean and Jerk

Rest :15

1 Clean and Jerk

Begin with a moderate load and end with a heavier barbell than you plan on using for the workout.

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Build Load & Refine Technique for Workout

Spend the initial 5:00 building in weight to a moderate load. At minute 5:00 begin the following…

EMOM x 5:00 minutes

1 Clean and Jerk

Rest :15

1 Clean and Jerk

Begin with a moderate load and end with a heavier barbell than you plan on using for the workout.

Workout

“THE CALI BEAR” (Weight)

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Slow Bike

3:00 Foam Rolling