WOD

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Single Unders

Mountain Climbers

Air Squats

Higher Single Unders

Push-up to Down Dog

Air Squats with Hands Overhead

Faster Single Unders

Push-up Shoulder Taps

Pausing Air Squats with Hands Overhead

Barbell Warm-up

10 Calf Raises

5 Strict Press

10 Calf Raises

5 Push Press

10 Calf Raises

5 Push Jerks

MOBILITY

45 Seconds Each Exercise Before Switching

**Partner 1: **Right Lat Foam Roll

**Partner 2: **Banded Face Pulls

**Partner 1: **Left Lat Foam Roll

**Partner 2: **Banded Press & Reach

Skill/Strength

Warm-up (No Measure)

DOUBLE UNDERS

Wall Drills

Movement Prep

15 Seconds Double Taps Facing Wall

15 Seconds Double Taps Facing Away From Wall

15 Seconds Double Taps Lateral To Wall

.

15 Seconds Single Unders

15 Seconds Higher Single Unders

15 Seconds Double Under Practice

AIR SQUATS

Wall Squat

Movement Prep

30 Seconds of Squat Therapy

30 Seconds of Slow Air Squats

PUSH JERKS

Wall Slide

Movement Prep

5 Slow Wall Slide

5 Faster Wall Slides

5 Faster Wall Slides + Press

.

5 Slow Dips

5 Faster Dips

5 Push Jerks

.

Build to Lighter Weight

REHEARSAL

1 Round

10 Double Unders

8 Air Squats

100m Run

4 Push Jerks

Build to Workout Weight

1 Round

10 Double Unders

8 Air Squats

100m Run

4 Push Jerks

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

60 Double Unders

45 Air Squats

300 Meter Run

15 Push Jerks (135/95)

L1: 115/75

L2: 95/65

L3: 65/45/35

Scale DU:

Reduce Reps

1 Minute Double Under Practice

90 Single Unders

Mobility

Warm-up (No Measure)

Calf stretches at wall

Swimmer stretch

Couch stretch (1 minute e/s)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Teams of 2

AMRAP 8:

100 Meter Rowling

10 Meter Burpee Broad Jump Out

10 Meter Walking Lunge Back

*One partner working at a time. Partner not on rower completes “rowling” air squat penalty as other does burpee broad jumps/lunge. Tag and switch following the walking lunge back.

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff Legged Deadlifts

5 Hang Power Cleans

5 Front Squats

MOBILITY

Ankle Stretch Off Box: 30 Seconds Each Leg

Wrist Stretch On Box: 30 Seconds Each Direction

Front Rack Stretch on Box: 1 Minute

Skill/Strength

Warm-up (No Measure)

ROW

Rhythm + Power

Movement Prep

15 Seconds @ 24 SPM

15 Seconds @ 26 SPM

15 Seconds @ 28 SPM

BURPEE BOX JUMP OVERS

Open & Close

Movement Prep

10 Small Hops

10 Tall Hops

3 Low Box Jumps Overs

3 Low Burpee Box Jumps Overs

2 Workout Height Box Jumps Overs

2 Workout Height Burpee Box Jumps Overs

POWER CLEANS

Open & Close

Movement Prep

3 Jump and Lands (Without the Bar)

.

3 Hang Power Cleans (2 Inch Drop)

3 Hang Power Cleans (4 Inch Drop)

3 Hang Power Cleans (6 Inch Drop)

.

3 Power Cleans

.

Build to All Three Workout Weights

REHEARSAL

1 Round

5 Calorie Row

4 Power Cleans (Opening Weight)

3 Burpee Box Jump Overs

Metcon

Metcon (3 Rounds for reps)

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)
L1: 115, 95, 75/85, 70, 55

L2: 95, 75, 65/65, 55, 45

L3: 75, 65, 45/55, 45, 35

Mobility

Warm-up (No Measure)

Cool down with a walk or easy Row

Foam Roll calves, hips, quads

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

PVC Hang High Pulls

Active Samson

PVC Hang Muscle Snatch

Air Squats

PVC Power Snatch Balances

Active Spidermans

PVC Squat Snatch Balances

Push-up to Down Dog

PVC Hang Squat Snatches

With Empty Barbell

5 Hang High Pulls

5 Hang Muscle Snatch

Power Snatch Balances

5 Squat Snatch Balances

5 Hang Squat Snatches

MOBILITY

PVC Pass Throughs: 30 Seconds

PVC Lat Stretch: 30 Seconds

PVC Overhead Squat Hold: 45 Seconds

Skill/Strength

Warm-up (No Measure)

CHEST TO BAR PULL-UPS

Grip

Meet the Bar

Movement Prep

Establish Grip

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

SQUAT SNATCH

Grip

Meet the Bar

Movement Prep

Establish Grip

.

3 Snatch Deadlifts

3 Hang High Pulls

3 Hang Muscle Snatches

3 Overhead Squats

.

3 Snatch Balances (3 Inch Drop)

3 Snatch Balances (6 Inch Drop)

3 Snatch Balances (Full Depth Drop)

.

3 Sets:

1 High Hang Squat Snatch

1 Hang Squat Snatch

1 Squat Snatch

Movement Substitutions

Reduce Reps/Weight

Power Snatch + Overhead Squat

Power Snatches

TRANSITION + REHEARSAL

1 Round

3-2-1:

Squat Snatch

Chest to Bar Pull-ups

Weightlifting

3 Position Snatch

1 high hang

1 mid thigh

1 from floor

Metcon

Metcon (Time)

21-15-9:

Squat Snatch (95/65)

Chest to Bar Pull-Ups

Scaled Option: Power snatches and Pull-ups

L1: 75/55

L2: 65/45

L3: 45/35

Scales:

Reduce Reps

Pull-ups

Banded Pull-ups

Jumping Pull-ups

Ring Rows

Mobility

Warm-up (No Measure)

Use Lax ball on rig to get into traps

Lax ball to front and back of shoulders

Pigeon Pose

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Warm up

200 M run

60 seconds each side pigeon pose

200 M run

60 seconds each side Sampson Stretch

200 M run

Then,

High Knees

Butt Kickers

Toy Soldiers

Side Shuffle Down and Back

Warm-up (No Measure)

Then – get right into WOD Prep and discussing movements:

Discuss and teach Sled Push – Practice with small groups/partners -Straight Arms—Short Choppy Steps

Then,

Sled Push Practice (build to workout weight 2 @ 50M

Weighted Run Practice (100 M at less than workout weight)

–Stand Tall Short steps, land softly.

Russian Twists – Review movement and modifications – Perform a few and ensure you have a space laid out for this.

Ensure you have your equipment and logistics planned out for the WOD.

Metcon

Metcon (AMRAP – Rounds and Reps)

Team of 3

30 Minute AMRAP

“WaterFall Style”

50 M Sled Push (1 Length of Driveway) 180/75#

100M Sandbag Run Men 50/40 Ladies 30/20

250m Run

20 Russian Twists 20/14# and 10 Sit Ups

P1: Starts with Sled Push and Sandbag Run

P2: Starts with 250m Run

P3: Starts with Russian Twists and 10 Sit Ups

**You can’t move on to the next movement until your partner is complete.

Scale by completing less weight and shortening the run if needed – speak to the coach.

Mobility

Warm-up (No Measure)

Mobility:

Cool Down 10 Minutes

Calf Stretching

Trap Smash with Lacrosse Ball or Barbell

Crusher CrossFit – Waconia – CrossFit

Warm-up

General Warm Up (No Measure)

Warm Up:

2x

10 Jumping Jacks

5 Sumo Squats

10 Leg Swings (Each Leg)

5 Push Ups

10 Side Lunges

5 Up Downs

Then, Run 200 meters

Up Down = Burpee but don’t have to touch chest to the ground
Run 200m outside or do a 2 min rig run depending on weather

Skill/Strength

Warm-up (No Measure)

Kipping and Toes to Bar Skill/Strength Practice:

As a class – perform:

30 Second Hollow Hold (Scale to Tuck)

Rest 10 Seconds

30 Second Superman Hold

Rest 10 Seconds

30 Second Hollow Rock

Rest 10 Seconds

30 Seconds of Supermans (2 second pause at top)

Then – Skill transfer to PU Rig – Discuss Kipping – Hollow Body and Superman Positions

-Perform 5 Superman Holds on PU Bar

-Perform 5 Hollow Holds on PU Bar

-Perform 5-10 Kipping Swings

If you are proficient in Toes to Bar – perform the following – and if you want practice – skip to the next section and work with the coach.

4 Rounds

5 Strict Knee Raises

5 Strict Toes to Bar

5 Kipping Toes to bar

(Challenge – perform each round unbroken – this is for quality not time)

To Practice Toes to Bar:

-Discuss having an active hang from PU Bar versus a dead hang – hold an active hang for 10-15 seconds

-Second – when jumping up on the pull up bar – jump right into the hollow body position

-You want to maintain the active hang throughout the movement

Now As a group Practice:

**Don’t move on to the next movement until you have mastered the first – in this order

-Kipping Swings

-Kipping Knee Raises

-Kipping Leg Raises

-Kipping Toes to Bar

Warm-up (No Measure)

Prep for WOD

Toes To Bar – already prepped, modification for this today is toes to Kettlebell

DB Thruster – 35/25# RX

5-7 of each

-Air Squat

-Front Squats

-Strict Press

-Push Press

-Thruster

DB Walking Lunge:

Discuss Lunge Position as a class

Discuss DB Position during the Lunge

Then perform 3 Walking Lunges each Leg

Prep for WOD

Metcon

DG (AMRAP – Rounds and Reps)

10-Minute AMRAP:

8 Toes-To-Bar

8 Dumbbell Thrusters, 35#

12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here
Women RX 25#

Level 1:

25/15

Level 2:

15/12

Toes to KB

Level 3:

12/10

Toes to KB

Mobility

Warm-up (No Measure)

Mobility:

Back Bridge – or Bridge over a medicine ball with arms over head.

LAX Ball to Hips – front and back

Listen to your body – what is needed?

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up:

Tabata Timer – Alternate Movements

Jump Rope

Air Squat

Jump Rope

Push Up

Then,

2 Rounds

5 Sumo Squats

5 Regular Squats

5 Narrow Squats

Grab a PVC

2 Rounds

5 PVC Pass Throughs

5 PVC Around the World

5 PVC OH Squats

Mobility:

Flag Pole Stretch with PVC

Ankle Stretch – Lunge Position, Drive knee forward

Warm-up (No Measure)

Warm Up Movements for WOD

Handstand Push Up (Scale – Seated DB Press {Heavy DB} or Pike Push Up)

5 Push Ups

5 Pike Push Ups

15 Second Handstand Hold (Or Wall Climb/DB OH hold)

5 Handstand Negatives (Or DB Negatives)

5 Handstand Push Ups/ DB Press/Pike Push Up

Pistol:

Discuss the different variations of a pistol and have class all perform a couple reps of each to warm up

-Assisted Pistols – Using Boxes, Benches or Bands

-Now Spend 3-5 Minutes warming up the pistol progression that works for you

OH Squat:

Grab Barbell – as a class review the OH Squat

Perform

5 Behind the neck push press

5 Pause OH Squats

5 OH Squats

*Now Build to your workout weight – this should be light and able to be done in 1-2 sets

Double Unders: (scale today is to do 60 singles or 30 fast feet)

15 Quick Singles

15 High Jumping Singles

15 Double Unders

Rehearsal:

1 Handstand Push Up (Pike or DB Press)

3 Pistols Each Leg

6 OHS

9 Double Unders

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

5 Handstand Push Ups

10 Pistols

15 OH Squats 95/65

30 Double Unders

RX+ Deficit HSPU to 45# plates

Scale:

5 Pike Push Ups or a Heavy Seated DB Press (pike position on floor)

10 Assisted Pistols

15 OHS (Light weight)

60 Singles

The OHS should be something you can do unbroken when fresh today. Nothing should really hold you back too much – however it is a great WOD to pick one of the 4 movements to work on if you want some practice.

Mobility

Warm-up (No Measure)

Mobility:

LAX Ball to traps – use pole on the rig – 60 seconds a side

LAX Ball to glutes

Foam Roll Lats

Crusher CrossFit – Waconia – CrossFit

Warm-up

Turf Warm Up (No Measure)

– Lunges Down

– Leg Kicks Back

– Knee Hugs Down

– External Rotation Knee hugs back

– But Kickers half way

– High Knee other half

– Side shuffle down

– Side shuffle back (opposite way)

– Lateral skip Down

– Lateral skip Back (opposite way)

– Carioca Down

– Carioca Back (opposite way)

– Burpee Sprint down

– Burpee Sprint back

Warm-up (No Measure)

Perform 10 Squat Therapy Squats against the wall – Slow, fight for good range of motion.

Then – Grab a barbell and begin to warm up front squat as a class at the rig.

Coach will go over form and get you warm. Partner with someone similar height to you.

Weightlifting

Front Squat (5×5 @ 75-80%)

Perform a lift every 2 minutes. Stay at the same weight the whole workout.

Metcon

Metcon (3 Rounds for time)

3 rounds

100m Run

10 burpee box jump over 24/20

15 Pull up

10 Burpee box jump over

100m Run

– 5 min Time Cap per round

– rest 3 mins after each round

RX+

C2B Pull Ups

Scale:

Bike or Row if needed

Burpee Box Step Up

Jumping Pull Up or Ring Row

SCORE = Time Per Round

Mobility

Warm-up (No Measure)

Mobility:

Super Runners Lunge

Sit Back and Stretch Hamstring

Foam Roll Lats

Crusher CrossFit – Waconia – CrossFit

Warm-up

200 rep Warm Up (No Measure)

4 Rounds

10 Jumping Jacks

10 Squat Jumps

10 Push Ups

10 Sit Ups

10 Knee Hugs

Then:

Row 500 Meters

Warm-up (No Measure)

As a class with PVC – Review the Squat Clean

-Deadlift

-Shrug – Speed – Squeeze butt

-High Pull – Bar Path

-Transition – Fast Elbows

-Front Squat – with some pause squats

-Full movement Squat Clean

Then grab a partner and spend time warming up the Squat Clean for the WOD. 7-10 Minutes here

Metcon

Metcon (Time)

Teams of 2

For Time

2000m Row

50 Squat Cleans (205/135)

Level 1: 185/105

Level 2: 155/85

Level 3: 95/65

Warm-up (No Measure)

Post WOD Skill/Strength Work

Pick movements/progressions you can do unbroken!

4 Rounds – Unbroken

10 Second Hollow Hold

10 Second Hollow Rock

10 V Ups

rest 30 sec between sets

*Scale to lower reps or bend knees.

After your 4 rounds – Accumulate 1 min in the Superman Hold and then 1 min in the Superman Rock

Mobility

Warm-up (No Measure)

Mobility:

Foam Roll your IT Bands – 1 Minute Each Side

Thread the needle

Upward/Downward Dog

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up:

Mobility

5 Pole Squat – pause at the bottom for 10 Seconds

Calf Stretch – use pole at rig -30 seconds each side.

10 Side Lunges -5 each side – hold and stretch

Then – Set a Tabata Clock and alternate movements:

Wall Squats (squat therapy)

Inchworms w/ Push Up

Then – 15 Burpees for time

Discuss Deadlifts and perform reps with an empty barbell as a class.

Spend 10 Minutes warming up to 75% of your 1RM.

Weightlifting

Deadlift (5x 5 @ 75%)

Perform a set every 2 minutes on the top of the minute. Stay at 75% the entire way through.

Warm-up (No Measure)

Review and warm up the movements for the workout. Perform a few reps of each to ensure you are ready.

Push Press – This is meant to be VERY light.

Bar Facing Burpee

Modified GHD Sit Up – Feet against the wall with straight legs. Hands to Wall.

Metcon

Metcon (Time)

4 rounds

25 Push Press (75/55)

15 Bar Facing Burpee

25 Modified GHD Sit Up

Scale –

-Lighten Weight

Burpees with no jump or to a box

20 Regular Sit Ups

Mobility

Warm-up (No Measure)

Mobility:

Banded Shoulder Stretches at the rig

Banded Hamstring Stretches on the floor

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Rotating Through 3 Stations:

1st Station: Run

2nd Station: Stretch

3rd Station: Dumbbell Movement (Warmup completed with one light dumbbell)

30 Seconds

Easy Run

Active Samson

Lateral Hops Over Dumbbell

Moderate Run

Active Spidermans

Dumbbell Deadlifts (Change Arms Every 5)

Faster Run

Push-up to Down Dog

Dumbbell Strict Press (Change Arms Every 5)

MOBILITY

1 Minute Each (One Partner at Each Station)

Dumbbell Ankle Stretch: Switch at 30 seconds.

Child’s Pose

Standing Hamstring Stretch: Switch at 30 seconds.

Skill/Strength

Warm-up (No Measure)

ROPE CLIMBS

Elbows

Movement Prep

3 Jump and Straight Arms Hangs

2 Hanging Knees Up + Foot Lock

1 Rope Climb

DOUBLE UNDERS

Elbows

Movement Prep

15 Seconds High Single Unders

30 Seconds Double Under Practice

Movement Substitutions

Reduce Reps

Single Unders

DUMBBELL SNATCHES

Elbows

Movement Prep

With Lighter Weight, Each Arm:

3 Deadlifts

3 High Pulls

3 Power Snatches

Build to workout weight and repeat

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3:

AMRAP 25:

12 x 100 Meter Sprints (4 each, one athlete works at a time)

60 Alternating Dumbbell Snatches (70/50)

300 Double Unders

15 Rope Climbs

L1: 50/35

L2: 40/25

L3: 25/15

Scaling Options for DU and RC:

Reduce Reps, Single Unders

Seated Rope Pulls, 1/2 Rope Climbs, Pull-ups, and Ring Rows

Mobility

Warm-up (No Measure)

KB Calf Smash ( 1 minute e/s)

Wall shoulder stretch (1 minute)

Child’s Pose ( 1 minute)