WOD

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Active Spidermans

Push-up to Down Dog

Front Plank

Active Spidermans

Push-up to Down Dog

Right Side Plank

Active Spidermans

Push-up to Down Dog

Left Side Plank

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Wrist Stretch

Front Rack Stretch

Skill/Strength

Warm-up (No Measure)

POWER CLEAN

Piece By Piece

Jump Shrug

Jump Shrug + High Pull

Muscle Clean

Tall Cleans (2-4-6-Full)

Movement Prep

4 Jump Shrugs

4 Jump Shrug + High Pulls

4 Muscle Cleans

4 Tall Cleans

4 Power Cleans

Rehearsal Round

2 Power Cleans

100 Meter Run

2 Power Cleans

Weightlifting

1 Hang Power Clean + 1 Power Clean

Complete this complex without setting the bar down.
15 Minutes to Build to a Heavy Complex

Looking to complete about 7-10 total sets today

As you get heavier in weight, make smaller jumps

Metcon

Metcon (Time)

For Time:

15 Power Cleans (155/105)

600 Meter Run

10 Power Cleans (155/105)

400 Meter Run

5 Power Cleans (155/105)

200 Meter Run
L1:135/95

L2:95/65

L3:65/45

Mobility

Warm-up (No Measure)

Lie with legs up on the wall

Lacrosse ball to traps and low back

KB Calf Smash

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Row

Squat to Medicine Ball

Moderate Row

Ground to Overhead with Medicine Ball

Faster Row

Squats with Medicine Ball

20 Seconds

Dumbbell Romanian Deadlifts (Each Side)

Hollow Hold

Dumbbell Strict Press & Reach (Each Side)

Arch Hold

Dumbbell High Plank Rows (Each Side)

*Performed with Lighter Dumbbell

Dumbbell Ankle Stretch: 45 Seconds Each Side

Child’s Pose on Medicine Ball: 1 Minute

Skill/Strength

Warm-up (No Measure)

Row

Movement Prep

10 Seconds Easy

10 Seconds Moderate

10 Seconds Hard

WALLBALLS

Fingertips Up

Movement Prep

5 Front Squats

5 Push Press

5 Thrusters

5 Wallballs

TOES TO BAR

Shoulders Down

Movement Prep

10 Scap Pull-ups (Pulling Shoulders Down)

5 Kip Swings

3 Strict Toes to Bar

1-3 Knees to Chest

3 Toes to Bar

DUMBBELL SNATCH

Thumbs Back

Movement Prep

Each Side With Lighter Weight:

5 Strict Presses (Each Side, Thumb Back)

5 Deadlifts

5 Jump Shrugs

_

10 Alternating Dumbbell Snatches

_

Build to Workout Weight

_

6 Alternating Dumbbell Snatches

PRACTICE ROUND

1 Round

6 Calorie Row

5 Wallballs

4 Dumbbell Snatches

3 Toes to Bar

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

12/9 Calorie Row

15 Wallballs (20/14)

12 Alternating Dumbbell Snatches (50/35)

9 Toes to Bar

L1: 14/10, 40/25

L2: 10/8, 35/20

L3: 8/6, 25/15

Scale T2B:

Reduce Reps

Toes to Space

Knees to Chest

Mobility

Warm-up (No Measure)

Cool down walk

Couch Stretch (1 minute)

Upward/Downward Dog (1 minute)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

100 Meter Run

20 Seconds

Push-up to Down Dog

Active Spidermans

Air Squats

100 Meter Run

20 Seconds

Good Mornings

Back Squats

Elbow Rotations

100 Meter Run

20 Seconds

Romanian Deadlifts

Hang Muscle Cleans

Strict Press

100 Meter Run

20 Seconds

Snatch Grip RDL’s

Hang High Pulls

Hang Muscle Snatches

Skill/Strength

Warm-up (No Measure)

BARBELL MOVEMENTS

Knuckles Down

Thruster Movement Prep

5 Front Squats

5 Push Press

5 Thrusters

Snatch Movement Prep

5 Snatch High Pulls

5 Power Snatches

Clean and Jerk Movement Prep

5 Clean High Pulls

5 Push Jerks

5 Clean and Jerks

REHEARSAL

1 Round

100 Meter Run

3 Clean and Jerks

Metcon

Metcon (AMRAP – Reps)

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)

10:00 – 13:00 – Rest

13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80)

20:00 – 23:00 – Rest

23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)

*Score is total barbell reps completed

Mobility

Warm-up (No Measure)

Pigeon Pose (1 minute e/s)

KB calf smash

KB hip floss

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute

Easy Row

Active Spidermans

45 Seconds

Moderate Row

Active Samson

30 Seconds

Faster Row

Mountain Climbers

15 Seconds

Sprint Row

Burpees

Skill/Strength

Warm-up (No Measure)

WEIGHTED STRICT PULL-UP

Setting Up

Body Position

Movement Prep

10 Scap Pull-ups

8 Ring Rows (1 Second Hold At Top)

1-3 Strict Pull-ups

1-3 Light Weighted Pull-ups

REHEARSAL

1 Round

3 Calorie Row

6 Burpees Over Rower

3 Calorie Row

Gymnastics

Weighted Pull-ups (1×3)

Build to a Heavy Set of 3 Strict Pull-ups

Metcon

Metcon (Time)

5 Rounds:

15/10 Calorie Row

10 Lateral Burpees Over Rower

Mobility

Warm-up (No Measure)

Cool Down Walk 100m

Swimmers Stretch (1 minute)

Child’s Pose (1 minute)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Teams of 2 Warmup

7 Minutes:

100 Meter Run (Together)

100 Meter Single Arm Farmers Carry (Together)

5 Burpees Over Partner Holding Plank (Each)

10 Synchro Box Step-ups

Partners run together for the 100 meter run. Each partner holds one light dumbbell for the 100 meter carry. When both partners return, one holds a front plank while the other completes burpees lateral over them. Then the next partner goes. Teams will finish out the round with 10 alternating synchro box step-ups, synchronizing at the top of each rep. 5 reps each leg using no weight.

MOBILITY

Pigeon Pose on Box: 1 Minute Each Side

Dumbbell Ankle Stretch on Box: 45 Seconds Each Side

Wrist Stretch on Box: 30 Seconds Each Side

Skill/Strength

Warm-up (No Measure)

BEAR CRAWL

Moving Plank

Movement Prep

25 Seconds “All Fours” Plank Hold

50’ Bear Crawl

DUMBBELL BOX STEP-UPS

Feet

Holding the Bell

Movement Prep

10 Box Step-ups (No Weight)

10 Dumbbell Box Step-ups (Lighter Weight)

FORWARD LUNGE

Movement Prep

10 Lunges (5 e/s)

REHEARSAL

1 Round

10 Forward Lunges

50′ Bear Crawl

10 Dumbbell Box Step-Ups

Build to Workout Weight

1 Round

10 Forward Lunges

50′ Bear Crawl

10 Dumbbell Box Step-Ups

Metcon

Metcon (Time)

For Time:

50 Forward Lunges (R/L=2)

150′ Bear Crawl

30 Dumbbell Box Step-Ups

40 Forward Lunges

100′ Bear Crawl

20 Dumbbell Box Step-Ups

30 Forward Lunges

50′ Bear Crawl

10 Dumbbell Box Step-Ups

Box: (24″/20″)

Dumbbell: (Single 50/35)

Scales:

Reduce height of box and weight of dumbbell

Mobility

Warm-up (No Measure)

Roll out the glutes, hamstrings, lower back, and upper back

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Single Unders

Right Arm Dumbbell Swing

Left Arm Dumbbell Swing

Quick Single Unders

Right Arm Dumbbell Hang Muscle Clean

Left Arm Dumbbell Hang Muscle Clean

Higher Single Unders

Right Arm Dumbbell Strict Press

Left Arm Dumbbell Strict Press

Barbell Warmup

5 Romanian Deadlifts

5 Hang Muscle Cleans

5 Front Rack Elbow Rotations (Each Side)

5 Strict Press & Reach

5 Push Press & Reach

MOBILITY

Front Rack Stretch: 1 Minute

Child’s Pose: 1 Minute

Skill/Strength

Warm-up (No Measure)

DOUBLE UNDERS

Rope Path

Movement Prep

15 Seconds Single Unders

30 Seconds Double Under Practice

DUMBBELL HANG CLEAN & JERKS

Bell Path

Movement Prep

With Lighter Weight:

5 Hang Power Cleans

5 Strict Press

5 Hang Clean And Jerks

All on the right arm, then the left

PUSH JERKS

Bar Path

Movement Prep

5 Strict Press

5 Push Jerks

SDHP with KB

Deadlift

High Pull

Full Movement

REHEARSAL

1 Round

12 Double Unders

8 Dumbbell Hang Clean & Jerks (Workout Weight)

4 SDHP

Weightlifting

Push Jerk (1×3)

Build to a heavy 3

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

40 Double Unders

20 Dumbbell Hang Clean & Jerks (50/35)

40 Double Unders

30 SDHP 53/35#

L1: 40/25

L2: 35/20

L3: 25/15

Scale DU:

Reduce Reps

60 Single Unders

30 Seconds of Practice

Scale SDHP weight

Mobility

Warm-up (No Measure)

Calf stretches at wall (1 minute)

Wall shoulder stretch

Wrist and forearm stretches (1 minute)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Bike

Active Spidermans

Moderate Bike

Active Samsons

Faster Bike

Push-up to Down Dog

30 Seconds

Barbell Good Mornings

Front Plank

Barbell Romanian Deadlifts

Right Side Plank

Barbell Deadlifts

Left Side Plank

Skill/Strength

Warm-up (No Measure)

ABMAT SIT-UPS

Breathing

Movement Prep

10 AbMat Sit-ups

BIKE

Fast Start

Movement Prep

5 Second Sprint

25 Seconds Moderate

DEADLIFTS

Load & Lift

Movement Prep

5 Pausing Deadlifts^

5 Deadlifts

Build to Lighter Weight

REHEARSAL

1 Round

10 AbMat Sit-Ups

5 Calorie Row

5 Deadlifts

Build to Workout Weight

1 Round

5 AbMat Sit-Ups

4 Calorie Row

3 Deadlifts

Metcon

Metcon (Time)

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: Calorie Row (Men)

18-14-10-7-3: Calorie Row (Women)

10-8-6-4-2: Deadlifts (275/185)

L1: 225/155

L2: 185/125

L3: 155/105

Mobility

Warm-up (No Measure)

Upward/Downward Dog (1 minute)

Lying Spine Twists (1 minute)

Lax ball to hamstrings, glutes, IT bands

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Quad Stretch

Knee to Chest

Straight Leg Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

3 Air Squats + Broad Jump

Straight Leg Inchworms

Bear Crawl

Reverse Bear Crawl

Crab Walk

High Knees

Butt Kickers

Skip for Height

Skip for Distance

MOBILITY

Banded Lat Stretch: 45 Seconds Each Side

Banded Hamstring Stretch: 45 Seconds Each Side

Skill/Strength

Warm-up (No Measure)

STRICT PULL-UPS

Full Grip

Shoulders Back

Breathing

10 Scap Pull-ups (Grip Focus)

10 Second Chin Over Bar Hold (Shoulders Focus)

3 Strict Pull-ups (Breathing Focus)

100 meter run

1 Round

100 Meter Run

5 Strict Pull-ups

Metcon

Metcon (AMRAP – Reps)

Strict Nicole

AMRAP 20:

400 Meter Run

Max Strict Pull-ups
-Score is total strict pull ups

-Choose a pull up scale that will allow you to get at leats 6-7 reps per round

Mobility

Warm-up (No Measure)

Cool down walk

Same banded mobility as in warm up

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Warmup Run

400 Meter Easy Run

30 Seconds

PVC Right Leg Swings

Slow Air Squats

PVC Leg Leg Swings

Straight Leg Inchworms

PVC Power Snatches

Push-up to Down Dog

Modified Barbell Warmup

5 Good Mornings

5 Pausing Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Pausing Overhead Squats

5 Snatch Grip Deadlifts

MOBILITY

3 PVC Pass Throughs + 3 Overhead Squats: 90 Seconds

Skill/Strength

Warm-up (No Measure)

BARBELL MOVEMENTS

Movement Prep

5 PVC Snatch Push Press (Fast Hands Overhead)

5 PVC Pausing Overhead Squats (Solid Bottom Position)

5 PVC Heaving Snatch Balance (Fast Hands to Bottom Position)

5 PVC No Dip Snatch Drop (Fast Hands and Feet to Bottom Position)

3 Snatch Push Press

3 Pausing Overhead Squats

3 Heaving Snatch Balance

3 No Dip Snatch Drop

3 Hang Power Snatches

3 Overhead Squats

Build to Lighter Weight

REHEARSAL

1 Round

7 Hang Power Snatches

100 Meter Run

7 Overhead Squats

Build to Workout Weight

1 Round

5 Hang Power Snatches

100 Meter Run

5 Overhead Squats

Metcon

Metcon (Time)

For Time:

21 Hang Power Snatches (95/65)

200 Meter Run

21 Overhead Squats (95/65)

200 Meter Run

15 Hang Power Snatches (95/65)

200 Meter Run

15 Overhead Squats (95/65)

200 Meter Run

9 Hang Power Snatches (95/65)

200 Meter Run

9 Overhead Squats (95/65)

200 Meter Run

L1: 85/55

L2: 75/45

L3: 45/35/15

Mobility

Warm-up (No Measure)

KB Calf Smash (1 minute e/s)

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

Wall Shoulder stretch (1 minute)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Straight Leg Inchworms

Medicine Ball Deadlifts

Push-up to Down Dog

Medicine Ball Ground to Overhead

Active Samson

Medicine Ball Squats

Active Spidermans

Medicine Ball Slams

Medicine Ball Game

Barbell Warmup

20 Seconds Barbell Good Mornings

20 Seconds Stiff Legged Deadlifts

20 Seconds Deadlifts

MOBILITY

Pigeon Pose: 30 Seconds Each Side

Medicine Ball Thoracic Opener: 1 Minute

Barbell Straddle Stretch: 45 Seconds

Skill/Strength

Warm-up (No Measure)

TOES TO BAR

Hands

Knees

Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Toes to Bar

3 Knee to Chest

3 Knees to Elbow

3 Toes to Bar

Movement Substitutions

Reduce Reps

Feet as High as Possible

Knees Up

DEADLIFTS

Hands

Knees

Movement Prep

5 Top Half Deadlifts (Focusing on Hands Back)

5 Full Deadlifts

REHEARSAL

1 Round

6 Toes to Bar

6 Deadlifts

Build to Workout Weight

1 Round

1-2-3 Toes to Bar

3-2-1 Deadlifts

Metcon

Metcon (Time)

For Time:

1-2-3-4-5-6-7-8-9-10: Toes to Bar

10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

L1: 185/125

L2: 155/105

L3: 115/75

Scales for T2B:

Reduce Reps

Feet as High as Possible

Knees Up

Mobility

Warm-up (No Measure)

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

Upward/Downward Dog (1 minute)

Child’s Pose (1 minute)