WOD

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Toe Touch to Overhead Reach

Push-up to Down Dog

Active Samson

Active Spidermans

As a Team

400 Meter Wreck Bag Run

200 Meter Empty Sled Push

Skill/Strength

Warm-up (No Measure)

SLED PUSH

Straight Arm vs. Bent Arms

Movement Prep

50 Meter Sled Push (Empty)

50 Meter Sled Push (Workout Weight)

WRECK BAG RUN

Arms

Movement Prep

50 Meter Run (Back Carry)

50 Meter Run (Shoulder Carry)

REHEARSAL

1 Round

10 Meter Sled Push

25 Meter Wreck Bag Run

50 Meter Run

Metcon

Metcon (AMRAP – Rounds)

Class Divides Into 2 Teams:

AMRAP 25:

50 Meter Sled Push (95/45)

100 Meter Wreckbag Run (50/35)

200 Meter Run

Every time someone completes the 200m run, mark one round. *Score is total rounds for the team
-Each team has only one sled, but multiple Wreck Bags (or weighted objects) for the runs

-Sled is the only station that can’t have multiple athletes moving on it

-Athletes can “lap” each other

-Once you finish the sled, you move directly to the Wreck Bag run, and then directly to the run with no rest

-Only rest would be waiting for the sled to become available

Mobility

Warm-up (No Measure)

Spend some time foam rolling into calves, hamstrings, quads

Lax ball to glutes

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Mountain Climbers

Slow Air Squats

Chest Stretch

Frog Hops

Pausing Air Squats

Wrist Stretch

Slow Burpees (Step Up & Down)

Air Squats

Front Rack Stretch

Barbell Warmup

5 Good Mornings

5 Pausing Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Stiff Legged Deadlifts

5 Pausing Front Squats

Skill/Strength

Warm-up (No Measure)

LATERAL BAR BURPEES

Momentum

Movement Prep

3 Burpees

3 Lateral Bar Burpees

PAUSE FRONT SQUAT

No Momentum

Movement Prep

5 Pausing Front Squats (2 Second Pause)

HANG SQUAT CLEAN

Momentum

Movement Prep

5 Hang Power Cleans

5 Hang Squat Cleans

PAUSING FRONT SQUAT + HANG SQUAT CLEAN

TRANSITION + REHEARSAL

1 Round

4 Hang Squat Cleans

4 Lateral Barbell Burpees

Weightlifting

Pausing Front Squat (1×2)

Build to a heavy set of 2

Hang Squat Clean (1×1)

Build to a heavy single

Metcon

Metcon (Time)

3 Rounds:

15 Hang Squat Cleans (115/80)

15 Lateral Barbell Burpees

L1: 105/70

L2: 95/65

L3: 65/45

Mobility

Warm-up (No Measure)

Roll out quads with barbell (1-2 minutes e/s)

Rack barbell and roll out traps (1-2 minutes e/s)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Row

Air Squats

Moderate Row

Slow PVC Overhead Squats

Faster Row

Sit-ups

Modified Barbell Warmup

5 Good Mornings

5 Pausing Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Overhead Squats

5 Snatch Grip Deadlifts

MOBILITY

Warrior Squats: 1 Minute

PVC Overhead Squat Hold: 1 Minute

Skill/Strength

Warm-up (No Measure)

Sit-ups

Movement Prep

20 Seconds Sit-ups

ROW

Brace Yourself

Movement Prep

Establish Sitting Position

10 Seconds Easy Row

10 Seconds Moderate

10 Seconds Fast

POWER SNATCH

Speed Under

Movement Prep

10 PVC Tall Snatches

5 Barbell Tall Snatches

3 High Hang Power Snatches

3 Hang Power Snatches

3 Power Snatches

Build to Lighter Weight

REHEARSAL

1 Round

10 Sit-ups

5 Calorie Row

5 Power Snatches

Build to Workout Weight

1 Round

10 Sit-ups

5 Calorie Row

3 Power Snatches

Metcon

Metcon (Time)

On the 5:00 x 5:

30 Sit-ups

20/15 Calorie Row

7 Power Snatches (115/85)

L1: 95/65

L2: 75/55

L3: 45/35

*Score is your slowest round

Mobility

Warm-up (No Measure)

100m Cool Down Walk

Airplane Crash Victim Stretch (1 minute)

Lay on your back over a med-ball (1 minute)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Active Samson

Active Spidermans

Wrist Stretch (Fingers Towards)

Slow Air Squats

Push-up to Down Dog

Wrist Stretch (Fingers Away)

Lateral Hops Over Barbell

Slow Burpees

Active Chest Stretch

Modified Barbell Warmup

5 Stiff Legged Deadlifts

5 Hang Muscle Cleans

5 Front Rack Elbow Rotations

5 Strict Press & Reach

5 Back Rack Elbow Rotations

5 Good Mornings

Skill/Strength

Warm-up (No Measure)

ROPE CLIMB

The Descent

Movement Prep

5 Hanging Knees to Elbows

3 Half Way Rope Climbs

1 Rope Climb

CLEAN AND JERK

Flat Feet

Movement Prep

3 Push Press

3 Push Jerks

.

2 High Hang Clean and Jerks

2 Hang Clean and Jerks

2 Clean and Jerks

.

Build to at least the first three clean and jerk weights

REHEARSAL

1 Round

100 Meter Team Run

3 Barbell-Facing Burpees (Each)

3 Clean and Jerks (Each)

Metcon

Metcon (Time)

Teams of 3

For Time (30 Minute Cap):

3 Rounds:

400 Meter Team Run

50 Barbell Facing Burpees

9 Rope Climbs

Directly Into…

21 Clean and Jerks (115/85)

21 Clean and Jerks (135/95)

21 Clean and Jerks (155/105)

21 Clean and Jerks (185/125)

21 Clean and Jerks (205/135)

*Scale C and J weights as needed

Scale RC:

Reduce Reps

1/2 Rope Climbs (2:1)

Seated Rope Pulls (2:1)

Pull-ups (5:1)

Mobility

Warm-up (No Measure)

Roll out areas as needed!

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Row

High Hops in Front of Box

Child’s Pose on Box

Moderate Row

Box Step-ups

Box Supported Ankle Stretch

Faster Row

Box Jump with Step Down

Front Rack Stretch on Box

Modified Barbell Warmup

5 Sumo Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Sumo Stiff-Legged Deadlifts

5 Front Squats

MOBILITY

Barbell Internal Rotation: 1 Minute Each Side

Skill/Strength

Warm-up (No Measure)

ROW & BOX JUMP

Catch & Jump Positions

Box Jump Movement Prep

5 Small Hops

5 Tall Hops

10 Seconds Jumping Position Hold

5 Box Jumps

Row Movement Prep

10 Seconds Catch Position Hold

20 Seconds Easy Row

PUSH PRESS & WALL BALL

Arms Forward vs. Back

Wallball Movement Prep

5 Front Squats

5 Push Press

5 Wallballs

Push Press Movement Prep

15 Second Overhead Position Hold

5 Strict Press

5 Push Press

SUMO DEADLIFT HIGH PULL

Shoulders Back

Movement Prep

10 Seconds Top Position Hold (With Shoulders Back)

3 Sumo Deadlifts

3 Sumo Deadlift + Shrug

3 Sumo Deadlift High Pulls (Slow)

3 Sumo Deadlift High Pulls (Fast)

Build to Workout Weight

REHEARSAL

1 Round

3 Wallballs

3 Sumo Deadlift High Pulls

3 Box Jumps

3 Push Press

3 Calorie Row

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Women’s RX: 14#, 55#

L1: 14/10, 65/45

L2: 10/8, 55/35

L3: 8/6, 45/25

Mobility

Warm-up (No Measure)

Airplane Crash Victim Stretch

Wall Shoulder Stretch

Use a barbell to roll out quads and calves

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

*Warm-up completed with lighter kettlebell than using in the workout

30 Seconds

Easy Row

Up Dog

Front Plank

Moderate Row

Down Dog

Right Side Plank

Faster Row

Push-up to Down Dog

Left Side Plank

30 Seconds

Right Side Farmers Walk

Right Side Bent Over Rows

Left Side Farmers Walk

Left Side Bent Over Rows

Skill/Strength

Warm-up (No Measure)

ROW

FARMERS CARRY, & ABMAT SITUPS

Get Long

AbMat Sit-up Movement Prep

Establish Finish Position

20 Seconds AbMat Sit-ups

Row Movement Prep

20 Seconds Moderate Row

Farmers Carry Movement Prep

Establish Body Position

50 Foot Farmers Carry (Lighter Weight)

50 Foot Farmers Carry (Workout Weight)

STRICT PULL-UP

Lower Body

Movement Prep

10 Scap Pull-ups

10 Second Hollow Hold on Bar

1-3 Strict Pull-ups

REHEARSAL

1 Round

10 AbMat Sit-ups

5 Calorie Row

3 Strict Pull-ups

50 Meter Farmers Carry

Metcon

Metcon (Time)

3 Rounds:

30 AbMat Sit-ups

15/12 Calorie Row

10 Strict Pull-ups

200 Meter Farmers Carry (53/35)

2 Rounds:

30 AbMat Sit-ups

15/12 Calorie Row

10 Strict Pull-ups

200 Meter Farmers Carry (53/35)

1 Rounds:

30 AbMat Sit-ups

15/12 Calorie Row

10 Strict Pull-ups

Scales:

Reduce weight of KB

Reduce Strict Pull-up Reps

Strict Banded Pull-ups

Ring Rows

Mobility

Warm-up (No Measure)

Upward/Downward Dog (1 minute)

Under the body shoulder stretch (1 minute e/s)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

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30 Seconds

Side Lunges

Inchworm to Push-up

Active Samson

Reverse Lunges

Chest Stretch

Slow Air Squats

Jumping Lunges

Child’s Pose

Jumping Air Squats

Modified Barbell Warmup

30 Seconds:

Back Rack Reverse Lunges

Good Mornings

Pausing Back Squats

Strict Press & Reach

Stiff Legged Deadlifts

Pausing Front Squats

Skill/Strength

Warm-up (No Measure)

BACK SQUATS & DEADLIFTS

Bar Over the Middle

Back Squat Movement Prep

5 Pausing Back Squats

5 Back Squats

Deadlift Movement Prep

10 Deadlifts

BENCH

The Feet

Movement Prep

Establish Tight Set-up

10 Bench Press

*Build in weight in reverse order so that you finish on the Back Squat, which is the first of the three AMRAPs today:

Deadlifts

Bench Press

Back Squats *

REHEARSAL

1 Round

4 Back Squats*

*Each Partner at Opening Weight

Metcon

Metcon (3 Rounds for reps)

Teams of 3:

AMRAP 7:

50 Back Squats (155/105)

50 Back Squats (185/125)

AMRAP Back Squats (225/145)

Rest 3 Minutes

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)
There are too many weights and movements to list the weights for the various levels. Add 10-20 pounds per weight on the bench, 20-30 pounds per weight on the squats, and 20-40 pounds per weight on the deadlifts.

Athletes should be able to perform:

First Weight: 20+ Unbroken Reps

Second Weight: 15+ Unbroken Reps

Third Weight: 10+ Unbroken Reps

Mobility

Warm-up (No Measure)

Banded hamstring stretches

Pigeon Pose (1 minute e/s)

Swimmers Stretch

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

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30 Seconds

Easy Single Unders

Active Samson

Push-up to Down Dog

High Single Unders

Active Spidermans

Straight Leg Inchworms

Double Unders

Slow Air Squats

Push-up Plank Shoulder Taps

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Stiff-Legged Deadlifts

5 Hang Power Cleans

5 Front Squats

MOBILITY

Front Rack Stretch: 1 Minute

Wrist Stretch: 30 Seconds Each Direction

Skill/Strength

Warm-up (No Measure)

ROW

Parallel Forearms

Movement Prep

Establish Parallel Forearms in Catch Position

20 Seconds Easy Row

PUSH-UPS

Vertical Forearms

Movement Prep

Establish Bottom Position

5 Push-ups

DOUBLE UNDERS

Relaxed Forearms

Movement Prep

30 seconds DU practice

POWER CLEANS

Fast Forearms

Movement Prep

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

Build to Lighter Weight

REHEARSAL

1 Round

5 Power Cleans (With Lighter Weight)

5 Push-ups

5 Calorie Row

10 Double Unders

5 Calorie Row

Build to Workout Weight

1 Round

3 Power Cleans

3 Push-ups

Metcon

Metcon (Time)

3 Rounds:

15 Power Cleans (115/80)

20 Push-ups

3 Rounds:

27/21 Calorie Row

75 Double Unders

L1: 105/70

L2: 95/65

L3: 65/45

Scales:

Reduce Push-up Reps

Push-ups to Box or Bench

Band Assisted Push-ups

Reduce DU Reps

115 Single Unders

90 Seconds of Practice

Mobility

Warm-up (No Measure)

Foam Roll quads, calves, IT bands

Lax ball to front and back of shoulders

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Jog around Rig

20 Seconds

Easy Jog

Quad Stretch

Knees to Chest

Easy Jog

Straight Leg Kick

Side Lunges

Easy Jog

Walking Samson

Walking Spiderman

Medicine Ball Jog

Medicine Ball Foot Taps

Medicine Ball Deadlifts

Medicine Ball Jog

Medicine Ball Slams

Medicine Ball Squats (Squat to Ball)

Medicine Ball Jog

Medicine Ball Push Press

Medicine Ball Squats (Squat with Ball)

MOBILITY

Kettlebell Ankle Stretch: 30 Seconds Each Side

Kettlebell Squat Hold: 1 Minute

Skill/Strength

Warm-up (No Measure)

KETTLEBELL SWINGS

Overhead

Hips & Knees

Kettlebell Swing Movement Prep

With a Lighter Weight:

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 Kettlebell Swings

Build to Workout Weight

5 Russian Kettlebell Swings

5 Kettlebell Swings

Wallball Movement Prep

5 Front Squats

5 Push Press

5 Thrusters

5 Wallballs

RUN

Upper Body

Movement Prep

Beginning of Practice Round

REHEARSAL

1 Round

200 Meter Run

5 Kettlebell Swings

5 Wallballs

Metcon

Metcon (Time)

3 Rounds:

800 Meter Run

40 Kettlebell Swings (53/35)

40 Wallballs (20/14)

L1: 35/26, 14/10

L2: 26/18, 10/8

L3: 18/10, 8/6

Mobility

Warm-up (No Measure)

KB Calf Smash (1 minute e/s)

KB Hip Floss (1 minute e/s)

Couch Stretch

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Straight Leg Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Straight Leg Inchworms

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

MOBILITY

Pigeon Pose + Lat Stretch: 30 Seconds Each Side

Skill/Strength

Warm-up (No Measure)

TOES TO BAR

Rhythm

Movement Prep

10 Scap Pull-ups

10 Kip Swing Taps

5 Knee Up Taps

3 Toes to Bar (No Tap)

RUN

Lean

Movement Prep

Each Partner:

20 Seconds Leaning Pulls

100 Meter Run

PRACTICE ROUND

1 Round

100 Meter Run

5 Toes to Bar

Metcon

Metcon (Time)

On the 3:00 x 7 Rounds:

400 Meter Run

12 Toes to Bar

Score is slowest round

Scale T2B:

Reduce Reps

Feet as High as Possible

Knees Up

Mobility

Warm-up (No Measure)

Take a 100m walk

Upward/Downward Dog (1 minute)

Foam Roll calves, quads, IT bands