WOD

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.

40 Seconds

Single Unders

Toe Touch to Air Squats

30 Seconds

Single Unders

Air Squats

20 Seconds

Single Unders

Jumping Air Squats

Posterior Primers

No Bands-

30 Seconds of Each:

Bird Dogs

Side Plank (Each Side)

Medicine Ball Goblet Squat Holds

Medicine Ball Warm-up

5 Deadlifts

5 Medicine Ball Cleans

5 Front Squats

5 Strict Presses

5 Thrusters

Skill/Strength

Warm-up (No Measure)

DOUBLE UNDERS

Hands in Pockets

Movement Prep

Put Hands in Pockets

20 Seconds Single Unders

20 Seconds Double Under Practice

Movement Substitutions

Reduce Reps

90 Seconds of Practice

90 Single Unders

WALLBALLS

Hands Under

Movement Prep

Establish Hand Position

3 Front Squats

3 Push Press

3 Thrusters

3 Wallballs

DEADLIFTS

Hands

Movement Prep

Establish Grip

7 Deadlifts

PRACTICE ROUND

1 Round

10 Double Unders

5 Wallballs

3 Deadlifts

Weightlifting

Deadlift (1×3)

Build to Heavy Set of 3

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30 Wallballs (20/14)

15 Deadlifts (245/165)

L1: 215/135, 14/10

L2: 195/115, 10/8

L3: 155/95, 8/6

Scale DU:

Reduce Reps

90 Seconds of Practice

90 Single Unders

Mobility

Warm-up (No Measure)

Lax ball to glutes, hamstrings, calves

Pigeon Pose (30 secs e/s)

C44 – C44

Equipment:

Warm-up (No Measure)

2 light DB (warmup)

2 moderate DB (workout)

Band

Warm-up

Warm-up (No Measure)

100m Jog

Then,

2-3 rounds:

10 Step Death March

20m Lateral Banded Walk (10m/direction)

5 tempo air squats (lower for 2, hold the bottom for 2, up for 2)

:20 hollow hold

*slow controlled movements with purpose to warm up and activate

Review for DB complex:

With a set of light dB, 3-5 reps of each:

Deadlifts

Jump and shrug

Hang muscle cleans

Hang Power cleans

Front squats

Hang Squat cleans

*build to a moderate-heavy weight that you can maintain for all 7 rounds

Skill/Strength

Metcon (Weight)

EMOM 7:

3 DB deadlift +3 hang power cleans+ 3 hang squat clean

Metcon

Metcon (Time)

Using a Tabata scheme, accumulate 150 Air Squats

*6 minute cap
Scale to 100 air squats

Mobility

Warm-up (No Measure)

Grab a roller-

Roll out glutes and quads. (1 min each area)

Pigeon pose (30 sec each side)

Legs up the wall (2+min, time permitting)

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.

Weighted Class Interval Run

30 Seconds

Easy Row

Straight Leg Swings (Right Side)

Easy Row

Straight Leg Swings (Left Wide)

Easy Row

Down Dog

MOBILITY

Wall Pigeon Pose: 45 Seconds Each Side

Seated Straddle with Bar Assist: 30 Seconds Each Side (Center, Right, Left)

Skill/Strength

Warm-up (No Measure)

Row

WRECK BAG CLEANS

Bag Centered

Arms

Movement Prep

With Lighter Weight:

6 Wreck Bag Deadlifts

6 Wreck Bag Jump Shrugs

6 Wreck Bag Cleans Over Shoulder

Build to Workout Weight and Repeat Sequence

PRACTICE ROUND

1 Round

20 Seconds Wreck Bag Cleans

10 Seconds Rest

20 Seconds Row Calories

Metcon

Metcon (AMRAP – Reps)

8 Rounds:

40 Seconds Wreck Bag Cleans (70/50)

20 Seconds Rest

40 Seconds Row Calories

20 Seconds Rest

Score is lowest rep total of the 8 rounds

Scale Wreck Bag weight

Mobility

Warm-up (No Measure)

Under the body shoulder stretch

Foam roll upper and lower back

Foam roll IT bands

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)

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

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

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

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!

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)

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