06/21/2019 CF

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute

Rig Run

Push-up to Down Dog

PVC Pass Throughs

45 Seconds

Rig Run Drills

Inchworm to Push-up

PVC Lat Stretch

30 Seconds

Rig Run

Up Dog to Down Dog

PVC Pass Throughs (More Narrow)

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Romanian Deadlifts

MOBILITY

Post Chest Stretch: 45 Seconds Each Side

Post Underarm Stretch: 45 Seconds Each Side

Skill/Strength

Warm-up (No Measure)

BOX JUMP OVERS

5 Step ups low box (Each Side)

5 Lateral Step Ups low box (each side)

5 Box Jumps workout height

5 Box Jump Overs

DB SNATCH

Lighter weight

5 Deadlifts – each arm

5 High Pulls – each arm

5 DB Snatch – each arm

5 DB Snatch @workout weight

BAR MUSCLE UP/JUMPING CHEST TO BAR

10 Scap Pull Ups

5 Kipping Swings

5 Kipping Pull Ups

5 Really High Chest to Bar

2-5 Bar Muscle Ups

WALLBALLS

5 Front Squats

5 Push Press

5 Wallballs

PRACTICE ROUND

1 Round

4 Box Jump Overs

6 Alt DB Snatch

4 Wallballs

2 Bar Muscle Ups/Jumping Chest to Bar

Metcon

Gopher State Challenge 19.4 (Time)

For time (20 minute time cap)

Rx

80 Alternating DB Snatches (50/35)

*every minute, starting on the 0:00 perform 8 box jump overs (24/20)

When you finish your DB snatches, rest the remainder of the minute, pus another minute, then

20 bar muscle ups

*every minute, starting once your minute rest is over perform 8 wall balls (20/14)

Scaled

80 Alternating DB Snatches (35/20)

*every minute, starting on the 0:00 perform 8 box jump or step overs (24/20)

When you finish your DB snatches, rest the remainder of the minute, pus another minute, then

40 jumping chest to bar pull ups

*every minute, starting once your minute rest is over perform 8 wall balls (14/10)
Your score for 19.4 is the time to complete the 80 DB snatches. Your score for 19.4a is your time to complete the entire workout.

Gopher State Challenge 19.4a (Time)

Your time to complete the entire workout

Mobility

Warm-up (No Measure)

Cool down walk

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

Lax ball to traps at rig

06/20/2019 CF

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Teams of 2 Relay

AMRAP 8:

25’ AbMat Overhead Walking Lunge (Right Arm)

5 AbMat Sit-ups

25’ AbMat Overhead Walking Lunge (Left Arm)

Other Parter: Dumbbell Front Rack Hold (35’s/25’s)

MOBILITY

Couch Stretch: 1 Minute Each Side

Skill/Strength

Warm-up (No Measure)

ABMAT SIT-UPS

Knee Position

Movement Prep

5 Butterfly AbMat Sit-up

5 Knees Forward AbMat Sit-ups

WALKING LUNGES

Balance

Movement Prep

50’ Walking Lunge (Hands Free)

Movement Substitutions

30 Reverse Lunges or Box Step-ups

DUMBBELL POWER CLEANS

Touching the Ground

Metcon

Metcon (Time)

5 Rounds:

100′ Walking Lunge (No Weight)

30 AbMat Sit-ups

12 Dumbbell Power Cleans (50’s/35’s)

L1: 40/25

L2: 35/20

L3: 25/15

Mobility

Warm-up (No Measure)

Couch Stretch (1 minute e/s)

Lying body twists (1 minute)

Wall Shoulder stretch (1 minute)

06/19/2019 CF

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

45 Seconds

Easy Shuttle Runs

Slow Air Squats

Moderate Shuttle Runs

Push-up to Down Dog

Faster Shuttle Runs

1 Inchworm to Push-up + 3 Jumping Air Squats

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: 60 Seconds

Wrist Stretch: 60 Seconds

Skill/Strength

Warm-up (No Measure)

CHEST TO BAR PULL-UPS

Kick-Pop-Pull

Elbows Back

Movement Prep

10 Scap Pull-ups

5 Kip Swings (Hard Kick)

5 Kip Swings (Kick-Pop)

3 Pull-ups (Kick-Pop-Pull)

3 Chest to Bar Pull-ups (Adding Elbows Back)

THRUSTERS

Push-Pop-Press

Elbows Forward

Movement Prep

5 Front Squats

5 Push Press

5 Thrusters

PRACTICE ROUND

1 Round

5 Thrusters (95/65)

100 Meter Run

5 Chest to Bar Pull-ups

Weightlifting

Thruster

Build to a Heavy 3

Metcon

Metcon (Time)

For Time:

25 Thrusters (95/65)

400 Meter Run

25 Chest to Bar Pull-ups

400 Meter Run

25 Thrusters (95/65)

L1: 85/55

L2: 75/45

L3: 65/35

Scale C2B:

Reduce Reps

Chin Over Bar Pull-ups

Strict Pull-ups (15 Reps)

Ring Rows

Banded Pull-ups

Jumping Pull-ups

Mobility

Warm-up (No Measure)

Lax ball to front and back of shoulders (1 minute)

Airplane Crash Victim Stretch (1 minute alternating e/s)

Foam Roll Calves

06/18/2019 CF

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute

Easy Row

Active Spidermans

Frog Hops

40 Seconds

Moderate Row

Mountain Climbers

Kickbacks

20 Seconds

Faster Row

Air Squats

Burpees

MOBILITY

Squat Hold: 1 minute

Pigeon Pose on Box: 1 Minute

Skill/Strength

Warm-up (No Measure)

GOBLET SQUATS

Movement Prep

5 Air Squats

5 Goblet Squats (light)

5 Goblet Squats (workout weight)

*Emphasize the pause at the top to rest and breathe

BURPEE

Breathe at the Finish

Movement Prep

6 Slow Burpees (Emphasize Composure Breath)

3 Faster Burpees

ROW

Rhythm

Movement Prep

20 Seconds @ 24 Strokes Per Minute

20 Seconds @ 26 Strokes Per Minute

20 Seconds @ 28 Strokes Per Minute

20 Seconds @ 30 Strokes Per Minute

PRACTICE ROUND

1 Round

10 Calorie Row

3 Goblet Squats

3 Burpees

Metcon

Gopher State Challenge 19.3 (Time)

For Time (30 minute time cap):

Rx

300/250 Calorie Row

every 3:00, starting on the 0:00 perform 2 DB Goblet Squats (50/35) and 2 lateral burpees over the rower.

Add 2 reps per movement per round

Scaled

250/200 Calorie Row

every 3:00, starting on the 0:00 perform 2 DB Goblet Squats (35/20) and 2 lateral burpees over the rower.

Add 2 reps per movement per round

Mobility

Warm-up (No Measure)

Cool Down Walk

Downward Dog-pedal out calves (1 minute)

Child’s Pose (1 minute)

06/17/2019 CF

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Single Unders

PVC Pass Throughs

Quick Single Unders

PVC Overhead Squats

High Single Unders

PVC Power Snatch + Overhead Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Romanian Deadlifts

MOBILITY

Barbell Ankle Stretch: 90 Seconds

Skill/Strength

Warm-up (No Measure)

DOUBLE UNDERS

Knees Forward, Knees Back

Movement Prep

20 Seconds Jumps (No Rope)

20 Seconds Easy Single Unders

20 Seconds Double Under Practice

HANG SQUAT SNATCH

Scoop, Don’t Swing

Movement Prep

10 “Scoop” Jumps

10 PVC “Scoops” (Knee to Hip)

5 PVC Hang Squat Snatches

5 Barbell Hang Power Snatches

5 Barbell Hang Squat Snatches

Movement Substitutions

Hang Power Snatches

Hang Power Snatch + Overhead Squat

PRACTICE ROUND

1 Round

3 Hang Squat Snatches

10 Double Unders

3 Hang Squat Snatches

Weightlifting

Hang Squat Snatch

Heavy Single

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

10 Hang Squat Snatches (75/55)

30 Double Unders

L1: 65/45

L2: 55/35

L3: 45/25

Scale DU:

Reduce Reps

45 Seconds of Double Under Practice

45 Single Unders

Mobility

Warm-up (No Measure)

Couch Stretch (1 minute e/s)

KB Calf Smash (1 minute e/s)

Wall Shoulder Stretch

06/15/2019 CF

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

30 Seconds Each:

Jumping Jacks

Active Samson

Push-up to Down Dog

Arms Overhead Air Squats

2 Rounds:

30 Seconds Each

PVC Pass Throughs

PVC Overhead Squats

PVC V-Ups

Barbell Warmup

5 Elbow Rotations

5 Strict Press & Reach

5 Pausing Front Squats

5 Push Press & Reach

Skill/Strength

Warm-up (No Measure)

TOES TO BAR

Tension

Movement Prep

PVC Drill

10 Scap Pull-ups

5 Kip Swings

3 Knees to Chest

3 Toes to Bar

BOX JUMP OVERS

Explode

Movement Prep

5 Step-ups Each Side

4 Box Jump Overs (Shorter Box)

3 Box Jump Overs (Workout Box)

THRUSTERS

Tension

Movement Prep

3 Front Squats

3 Push Presses

_

3 Pausing Thrusters

3 Thrusters

_

Build to Workout Weights

PRACTICE ROUND

1 Round

100m Run

3 Toes to Bar

3 Box Jump Overs

3 Thrusters (Opening Weight)

Each partner. Roll through waterfall style.

Metcon

Metcon (Time)

For Time (Teams of 3 | 25 Minute Cap):

12×200 Meter Runs (Each person runs 4-Relay Style)

Directly Into…

50 Toes to Bar

50 Box Jump Overs (24″/20″)

50 Thrusters (95/65)

50 Toes to Bar

50 Box Jump Overs (24″/20″)

50 Thrusters (115/80)

50 Toes to Bar

50 Box Jump Overs (24″/20″)

50 Thrusters (135/95)

L1: 85/55, 105/70, 125/85

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

L3: 65/35, 85/55, 105/65

Scale T2B:

Reduce Reps

Toes to Space

Knees to Chest

Mobility

Warm-up (No Measure)

KB Calf Smash (1 minute e/s)

KB Hip Floss (1 minute e/s)

Pigeon Pose (30 sec e/s)

06/14/2019 CF

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

400 m Indian Run

With an empty barbell

5 Good Mornings

5 Back squats

Elbow Rotations

5 Hang Power Cleans

5 Front Squats

5 Strict Press w/reach

5 Straight Leg Deadlifts

Wrist and forearm stretch – 60 seconds

Front Rack Stretch – 60 seconds

Toes to Bar Prep

10 Scap pull ups

10 Kipping Swings

5 Knee Raises

5 Knees to chest

5 Toes to bar/Knee raises

With an empty barbell, review hang power clean and bear complex

Build up to starting weight for bear complex

Rehearsal Round

4 Hang Power Cleans

4 Toes to bar

Metcon

Gopher State Challenge 19.2 (AMRAP – Reps)

Rx

0-5:00

Establish a 1RM Bear Complex (set of 7)

5-10:00

AMRAP

3 Hang Power Cleans (135/95)

3 Toes to bar

*add 3 reps per round

10-15:00

Re-establish a 1 RM Bear Complex (set of 5)

Scaled

0-5:00

Establish a 1RM Bear Complex (set of 7)

5-10:00 (set of 7)

AMRAP

3 Hang Power Cleans (95/65)

3 Hanging Knee Raises

*add 3 reps per round

10-15:00

Re-establish a 1 RM Bear Complex (set of 5)

Metcon (Weight)

Gopher State Challenge 19.2a
This is the combined weight of the two lifts

Weightlifting

Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
This is for benchmarking purposes. Enter the weight from the heavy set of 7

Mobility

Warm-up (No Measure)

Repeat wrist and front rack stretches from warm up

Lacrosse Ball to traps

06/13/2019 CF

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Teams of 3

AMRAP 7:

200 Meter Empty Prowler

100’ Bear Crawl

10 Synchro Romanian Deadlifts

Skill/Strength

Warm-up (No Measure)

PROWLER PUSH

The Feet

Movement Prep

50 Meter Empty Sled Push

DEADLIFT

Movement Prep

Establish Bar & Foot Position

7 Deadlifts

PRACTICE ROUND

1 Round

15 Deadlifts (Opening Weight)

100 Meter Prowler Push

Weightlifting

Deadlift (1×5)

Build to a heavy set of 5

Metcon

Metcon (Time)

Teams of 3 (For Time | 25 Minute Cap)

100 Deadlifts (135/95)

400 Meter Prowler Push (45/35)

75 Deadlifts (185/135)

400 Meter Prowler Push (45/35)

50 Deadlifts (225/155)

400 Meter Prowler Push (45/35)

L1: 125/85, 155/105, 185/125

L2: 115/75, 135/95, 155/115

L3: 95/65, 115/85, 125/95

Mobility

Warm-up (No Measure)

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

Lax ball to calves and hamstrings (1-2 minutes)

06/12/19

C44 – C44

Equipment:

Warm-up (No Measure)

Jump rope

Warm-up

Warm-up (No Measure)

Stretch out calves and ankles at pole before jumping-30 seconds each side

30 seconds-

Jump rope -easy

Alt. Active Spider-Man stretch

Jump rope -Fast singles

Plank hold

Jump rope sec-High jumps

Samson Stretch

Prep for workout:

Pushups:

5-8 pushups

8 forward lunges (4 each side)

8 unweighted Russian twists (4 each side)

At workout weight/progression:

15 sec jump rope

5 pushups

8 lunges

8 weighted Russian twists

Metcon

Metcon (Time)

60 second single unders

40-30-20-10

Forward Lunges

Pushups

MB Russian twists (r+l=2)
Scaled options:

Bench/box pushups

Unweighted russian twists

Reduce reps to 30-20-10-5

Mobility

Warm-up (No Measure)

Lax ball smash chest/shoulders. 30-60 sec e/s

Alt. plane crash victim stretch. 1 min

Lax smash glutes/hips. 1 min e/s

Pigeon stretch. 30-60 sec e/s

06/12/2019 CF

Crusher CrossFit – Waconia – CrossFit

Warm Up

Warm-up (No Measure)

3 Rounds:

30 Seconds Each

Single Unders

Active Samson + Air Squats

Straight Leg Inchworms

Barbell Warmup

5 Back Rack Lunges (Each)

5 Pausing Back Squats

10 Elbow Rotations

5 Front Rack Reverse Lunges (Each)

5 Pausing Front Squats

MOBILITY

Child’s Pose on Box: 30 Seconds

Pigeon Pose on Box: 45 Seconds Each Side

Skill/Strength

Warm-up (No Measure)

DOUBLE UNDERS

Slow it Down

Movement Prep

15 Seconds Quick Single Unders

15 Seconds High Single Unders

30 Seconds High Double Under Practice

THRUSTERS

Bar First

20 Second Pausing Front Squat (Emphasizing Bar Up)

5 Front Squats

5 Push Press

5 Thrusters

5 Minute EMOM

5 thrusters per minute

build to above the starting workout weight

Then, prep as needed for the workout

Metcon

Gopher State Challenge 19.1 (AMRAP – Reps)

9 Minute AMRAP

Rx

7 Thrusters (115/80)

35 Double Unders

Scaled

7 Thrusters (75/55)

70 Single Unders

Mobility

Warm-up (No Measure)

KB Calf Smash

Calf Stretch

Lie on a medball on your back