WOD

Crusher CrossFit – Waconia – CrossFit

Warm-up (No Measure)

EMOM 9:

1st Minute: Straight Leg Kicks

2nd Minute: Quad Stretch

3rd Minute: Deep Side Lunges

4th Minute: Hip Out and Ins

5th Minute: Hips In and Outs

6th Minute: Straight Leg Reaches

7th Minute: Side Shuffles

8th Minute Shuttle Run

Barbell Warmup

5 Stiff Legged Deadlifts

5 Jump Shrugs

5 Hang High Pulls

5 Hang Muscle Cleans

5 Front Squats

5 Strict Press

MOBILITY

Wall Pigeon Pose: 45 Seconds Each Side

Seated Straddle with Bar Assist: 45 Seconds

Barbell Ankle Stretch: 45 Seconds

Skill/Strength

Warm-up (No Measure)

RUN

Foot Strike

Movement Prep

Hopping Test: 10 Hops on the Heels, 10 Hops on the Front Foot

Hop to Run: 10 Hops in Place, 10 Hops With Lean Forward, 50 Meter Run

Relaxing the Foot: 5 Foot Contract & Relaxes (each side, holding onto a wall or post for support) + 50 Meter Run Keeping Feet Relaxed

MACHO MAN

Weight Balanced

Movement Prep

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

.

3 Pausing Front Squats

3 Front Squats

.

3 Strict Press

3 Push Press

3 Push Jerks

.

3 Power Cleans

3 Front Squats

3 Push Jerks

.

Build to Lighter Weight

REHEARSALS

2 Rounds

100 Meter Run

1 Round of Macho Man (Lighter Weight)

Build to Workout Weight

1 Round

200 Meter Run

1 Round of Macho Man (Workout Weight)

Metcon

Metcon (Time)

4 Rounds For Time:

400 Meter Run

3 Rounds of “Macho Man” (135/95)

1 Round of Macho Man:

3 Power Cleans

3 Front Squats

3 Push Jerks

L1: 115/75

L2: 95/65

L3: 45/35

Mobility

Warm-up (No Measure)

EMOM 9:

1st Minute: Straight Leg Kicks

2nd Minute: Quad Stretch

3rd Minute: Deep Side Lunges

4th Minute: Hip Out and Ins

5th Minute: Hips In and Outs

6th Minute: Straight Leg Reaches

7th Minute: Side Shuffles

8th Minute Shuttle Run

Barbell Warmup

5 Stiff Legged Deadlifts

5 Jump Shrugs

5 Hang High Pulls

5 Hang Muscle Cleans

5 Front Squats

5 Strict Press

MOBILITY

Wall Pigeon Pose: 45 Seconds Each Side

Seated Straddle with Bar Assist: 45 Seconds

Barbell Ankle Stretch: 45 Seconds

Warm-up (No Measure)

Lax ball to bottoms of feet and calves

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

Pigeon Pose ( 1 minute e/s)

Crusher CrossFit Kids & Teens – CrossFit

Warm-up

Warm-up (No Measure)

Agility Ladder

Bunny Hops

Jump Forward 2, then back 1

Right Foot Only

Left Foot Only

Lateral Steps (Right both feet, then Left)

High Knees

Fancy Feet

Skill/Strength

Warm-up (No Measure)

Deadlift

Roving Plank

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 minutes:

KIDS-

7 Deadlifts

Roving Plank through ladder

PRETEENS-

9 Deadlifts

Roving Plank through ladder

Game

Warm-up (No Measure)

Kids:

Hot Potato

Preteens:

Plank Tabata

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Teams of 3 Relay

AMRAP 5:

15 Right Arm Overhead AbMat Lunge

5 Sit-ups

15’ Left Arm Overhead AbMat Lunge

AMRAP 5:

25’ Bear Crawl Down

5 Push-ups 
25’ Reverse Bear Crawl Back

*One partner works at a time. Lunge down with AbMat, complete 5 sit-ups or push-ups, lunge back with AbMat and switch off to next partner. Same format for part 2.

MOBILITY

Banded Lat Stretch: 30 Seconds Each Side

Banded Triceps Stretch: 30 Seconds Each Side

Banded Chest Stretch: 30 Seconds Each Side

Skill/Strength

Warm-up (No Measure)

WALKING LUNGE

Momentum

Knees

Movement Prep

Establish Bottom Position

25’ Walking Lunge

ABMAT SIT-UPS

Momentum

Knees

Movement Prep

10 AbMat Sit-ups

STRICT HANDSTAND PUSH-UPS

Kicking Up to The Wall

Back First

Movement Prep

3-5 Minutes of Kick Up Practice

1-3 Strict Handstand Push-ups

Movement Substitutions

Reduce Reps

10 Push-ups

5 Dumbbell Strict Press (35s/25’s) or 5 Barbell Strict Press (95/65)

STRICT PULL-UPS

Back First

Movement Prep

10 Scap Pull-ups

5 Strict Lat Press Downs

1-3 Strict Pull-ups

Movement Substitutions

Reduce Reps

Banded Strict Pull-ups

Ring Rows

REHEARSAL

1 Round

1 Strict Handstand Push-up

2 Strict Pull-ups

4 Walking Lunge Steps (Each Leg)

8 AbMat Sit-ups

Metcon

Metcon (Time)

5 Rounds:

5 Strict Handstand Push-ups

10 Strict Pull-ups

100’ Walking Lunge

20 AbMat Sit-ups

Scaling Options:

Reduce Reps

10 Push-ups

5 Dumbbell Strict Press or 5 Barbell Strict Press

Banded Strict Pull-ups

Ring Rows

Mobility

Warm-up (No Measure)

Swimmers Stretch (1 minute)

Spend time with the lax ball rolling out pecs, lats, and glutes

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Teams of 2

1 Round

Partner 1: Fish Game

Partner 2: 10 Empty Bar Deadlifts + 10 Box Step-ups

Rest 1 Minute

1 Round

Partner 1: Fish Game

Partner 2: 10 Bunny Hops + 5 Low Box Jumps

Switch when partner is done with their work on the bar/box. Best fish game for each round score is the winner.

Skill/Strength

Warm-up (No Measure)

ROW

Neutral Head

Reach and Relax

Movement Prep

Establish Catch Position with Neutral Head and Loose Grip

30 Seconds Easy Row

BOX JUMP OVERS

Brace

Movement Prep

4 Box Jump Overs (Low Box)

4 Box Jump Overs (Workout Height)

DEADLIFTS

Neutral Head

Reach & Ribs

Movement Prep

30 Seconds Slow PVC Hinges

5 Empty Bar Deadlifts

Build to all 3 workout weights

REHEARSAL

1 Round

4 Calorie Row

4 Deadlifts (Opening Weight)

4 Box Jump Overs

Metcon

Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 50/35 Calorie Row

Immediately Into…

12 Deadlifts (185/135)

8 Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:

Buy-In: 35/25 Calorie Row

Immediately Into…

8 Deadlifts (225/155)

8 Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:

Buy-In: 20/15 Calorie Row

Immediately Into…

4 Deadlifts (245/165)

8 Box Jump Overs (24/20)
L1: 155/105, 185/135, 225/155

L2: 115/85, 155/105, 185/135

L3: 95/65, 115/85, 155/105

Mobility

Warm-up (No Measure)

Banded hamstring stretches (1 minute e/s)

KB Calf Smash

KB Hip Floss

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

30 Seconds Each:

PVC Pass Throughs

Push-up to Down Dog

PVC Overhead Squats

Push-up to Down Dog

PVC V-Ups on Floor

*More narrow on Overhead Squats and Pass Throughs on the second round

Modified Barbell Warmup

5 Snatch Grip Deadlifts

5 Hang Jump Shrugs

5 Hang High Pulls

5 Hang Muscle Snatches

5 Hang Power Snatches

5 Overhead Squats

Skill/Strength

Warm-up (No Measure)

BURPEES

Press Through the Floor

Movement Prep

3 Frog Hops

3 Burpees

TOES TO BAR

Press Down on the Bar

Movement Prep

5 Scap Pull-ups

5 Kips Swings

1-3 Strict Toes to Bar

3 Knees to Chest

3 Toes to Bar

Movement Substitutions

Reduce Reps

Feet As High As Possible

Knees to Chest

POWER SNATCH

Press Through The Floor

Movement Prep

5 Snatch Deadlifts

5 High Pulls

5 Power Snatches

.

1 Snatch Deadlift

1 High Pull

1 Power Snatch

TRANSITION + REHEARSAL

1 Round

5 Power Snatches

5 Toes to Bar

5 Burpees

Weightlifting

Snatch Complex

On the Minute x 8:

1 Snatch Deadlift

1 Snatch High Pull

1 Power Snatch

*Build to a Moderate Complex

Metcon

Metcon (Time)

25-20-15-10-5:

Power Snatches (75/55)

Toes to Bar

Burpees

L1: 65/45

L2: 55/35

L3: 45/35/15

Scales:

Reduce T2B Reps

Feet As High As Possible or

Knees to Chest

Mobility

Warm-up (No Measure)

Upward/Downward Dog (1 minute)

Forearm and wrist stretches (1 minute)

Child’s Pose (1 minute)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Using a light set of dumbbells:

30 Seconds

Single Unders

Air Squats

Single Unders

Front Squats

Single Unders

Push Press

Single Unders

Thrusters

Skill/Strength

Warm-up (No Measure)

DOUBLE UNDERS

Hips Stacked

Movement Prep

30 Seconds Straight:

10 Seconds Tight Single Unders

10 Seconds Higher Single Unders

10 Seconds Double Under Attempts

Movement Substitutions

Reduce Reps

45 Single Unders

45 Seconds of Practice

WALLBALLS

Hips Open

Movement Prep

5 Very High Wallballs

5 Wallballs

DUMBBELL PUSH PRESS

Hips Open

Movement Prep

5 Single Arms Push Presses (Each Side)

Build to Workout Weight

5 Single Arms Push Presses (Each Side)

REHEARSAL

1 Round

5 Dumbbell Push Press (Each Side)

10 Double Unders

5 Wallballs

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

30 Single Arm Dumbbell Push Press (50/35)

30 Double Unders

30 Wallballs (20/14)

30 Double Unders

L1: 40/25, 14/10

L2: 35/20, 10/8

L3: 25/15/10, 8/6

Reduce DU Reps

45 Single Unders

45 Seconds of Practice

Mobility

Warm-up (No Measure)

Wall calf stretch (30 seconds e/s)

Couch stretch (1 minute e/s)

Banded shoulder stretches

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Partners Rotating Through 3 Stations

Every 45 Seconds x 9: (3 Rounds)

1st Station: Run (Increasing Pace Each Round)

2nd Station: Straight Legged Inchworms

3rd: Rounds For Quality of 5 Deadlifts + 5 Hang Power Cleans

MOBILITY

Pigeon Pose + Wrist Stretch: 30 Seconds Each Side

Pigeon Pose + Lat Stretch: 30 Seconds Each Side

Skill/Strength

Warm-up (No Measure)

POWER CLEAN

Nail The 3-Positions

Movement Prep

10 Second Hold Position 1

10 Second Hold Position 2

10 Second Hold Position 3

5 Reps (3-2-1)

5 Reps (3-2)

5 Reps (3)

*Number stands for each position

LATERAL BAR BURPEES

Butt Kicker

Movement Prep

6 Hops Over Back (Heels Back)

3 Lateral Barbell Burpees

REHEARSAL

1 Round

50m Run

4 Lateral Barbell Burpees

3-Position Power Clean (Empty Bar)

Weightlifting

Heavy 3-Position Power Clean (1×1)

Teams of 3:

12 Minutes to Build to a Heavy 3-Position Power Clean

*One barbell. Score is sum of all three weights

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 15:

100 Meter Run

6 Lateral Barbell Burpees

3 Power Cleans (155/105)

L1: 135/95

L2: 95/65

L3: 45/35

*Rowing can be done in place of running

Mobility

Warm-up (No Measure)

Roll out quads and calves with the barbell

Then, rack barbell and roll out traps

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

2 Minute Rig Run – Jog around the rig

-Jog

-High Knees

-Butt Kickers

-Carioca

-Jog

Then – Line up at end of the gym in 2-3 lines and perform:

-Toy Soldier

-Inchworm (with push up)

-High Knee Skip

-Side Lunge

-Walking Knee Hug (bring knee to chest)

Then,

10 Wall Squats – Squat Therapy

10 Slow Descending Push Ups

Skill/Strength

Warm-up (No Measure)

Grab a Moderate KB and a 15 or 25# Plate

Perform:

5 KB Deadlifts

5 KB Russian Swings

5 KB American Swings

–For the EMOM – the KB should feel Moderate – Switch out and perform this one more time with working weight

Then – Discuss Plate Goodmornings – This plate should feel a little heavier to hold today

Prep:

Perform 10 Goodmornings

-Switch out weight

Perform 10 Goodmornings at working weight

THEN –

10 Minute EMOM

Minute 1: 20 KB Swings

Minute 2: 20 Good Mornings

-Alternate these two movements for 10 minutes. 2 rounds each.

Warm-up (No Measure)

Prep for WOD:

Grab Ab Mat and Medicine Ball

-Sit Ups and Squat Jumps inside rig – Lunging outside of the rig.

Perform 5 Abmat sit ups – discuss movement standards

Medicine Ball Squat Jumps

5 Squats to Medicine Ball – don’t fully sit down

5 Jumps (without squatting)

5 Squat Jumps – Bear hugging the ball – hope you didn’t pick the 20# ball to stand by!

Walking Lunge

Discuss Movement Standard – Chest up, drive knees out

Lunges will take place outside of the rig – Cone to Cone is 40′

Metcon

Metcon (Time)

Coach will determine if there is a time cap based on time remaining in class.

5 Rounds:

21 AbMat Sit-ups

18 Medicine Ball Squat Jumps (20/14)

40′ Walking Lunge

Scale:

15 Sit Ups

10 Squat Jumps – OR 18 Air Squats (no jump)

40′ Walking Lunge

Mobility

Warm-up (No Measure)

Mobility:

Thread the needle – lay on back

Banded Hamstring Stretches

Foam Roll Legs

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

We did a smell test in the green bins (Yes gross) – if you have wrist wraps or knee sleeves in your bin, please take them home to wash. They all smelled pretty bad. Also – take a cleaning wipe, and wipe out your bin as well. Thank you!

Pick A Game-

Farmers and Lumberjacks

Wallball Tic Tac Toe

MOBILITY

Hit one general upper and lower body mobility piece

Active Chest Stretch: 1 Minute

Pigeon Pose: 1 Minute Each Side

Ankle Post Stretch: 45 Seconds Each Side

Skill/Strength

Warm-up (No Measure)

MOVEMENT PREP + REHEARSAL

1 Round

:15 Seconds Movement 1

:15 Second Transition

:15 Seconds Movement 2

Metcon

Metcon (No Measure)

On the Minute x 20

Odd: Movement 1

Even: Movement 2

Examples-

Practice Option 1:

Odd Minutes: 30 Seconds Double Under Practice

Even Minutes: 3-6 Handstand Push-ups

Practice Option 2:

Odd Minutes: 1-2 Ring Muscle-ups

Even Minutes: 30 Seconds Handstand Walk

Practice Option 3:

Odd Minutes: 5 Power Snatches (40%)

Even Minutes: 1 Rope Climb

Cardio Option 1:

Odd Minutes: 1 Minute Bike

Even Minutes: 1 Minute Sit-ups

Cardio Option 2:

Odd Minutes: 12 Calorie Row

Even Minutes: 12 Burpees

Mobility

Warm-up (No Measure)

Roll out areas as needed!

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

We did a smell test in the green bins (Yes gross) – if you have wrist wraps or knee sleeves in your bin, please take them home to wash. They all smelled pretty bad. Also – take a cleaning wipe, and wipe out your bin as well. Thank you!

*Warmup Completed With a 15/10# Plate

30 Seconds

Forward and Back Hops to Plate

Down Dog

In and Out Hops to Plate

Up Dog

Plate Ground to Overhead

Push-up Plank Hold

Plate Floor Presses

Hollow Hold

Hands on Plate Mountain Climbers

Arch Hold

MOBILITY

Chest Stretch on Post: 45 Seconds Each Side

Dead Hang From Bar: 30 Seconds

Skill/Strength

Warm-up (No Measure)

DOUBLE UNDERS

Forearms

Movement Prep

15 Seconds Easy Single

15 Seconds Higher Singles

15 Seconds Double Under Practice

Movement Substitutions

Reduce Reps

60 Single Unders

40 Seconds of Practice

TOES TO BAR

Forearms

Movement Prep

10 Scap Pull-ups

10 Kip Swings

3 Knees to Chest

3 Toes to Bar

Movement Substitutions

Reduce Reps

Feet as High as Possible

Knees to Chest

PUSH-UPS & BENCH PRESS

Vertical Forearms

Movement Prep

10 Standing PVC Bench Press (Pause on Chest)

10 Standing PVC Bench (No Pause)

3 Push-ups (Pause on Floor)

3 Push-ups (No Pause)

Push-up Movement Substitutions

Reduce Reps

Push-ups to Box or Bench

TRANSITION + REHEARSAL

1 Round

10 Double Unders

5 Push-ups

5 Toes to Bar

Weightlifting

Bench Press (1×3)

Build to Heavy Set of 3

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

40 Double Unders

20 Push-ups

10 Toes to Bar

Scaling Options:

Reduce Reps

60 Single Unders or 40 Seconds of Practice

Push-ups to Box or Bench

Feet as High as Possible

Knees to Chest

Mobility

Warm-up (No Measure)

Pigeon Pose (1 minute e/s)

KB Calf Smash (1 minute e/s)

Spine Floor Stretch