WOD

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Buddy Relay

AMRAP 10:

10 Box Step-ups

10 Air Squats

100 Meters of “Rowling”

*Goal is to land exactly on 100 meters. Any number away from 100, above or below, is your score (97 or 103 = Score of 3). Complete jumping air squat as penalty before other partner can begin their round. Switch after completing full rounds.

Skill/Strength

Warm-up (No Measure)

BOX JUMPS

Arms First

Movement Prep

10 Small Hops

10 Tall Hops

3 Box Jumps (Lower Height)

3 Box Jumps (Medium Height)

3 Box Jumps (Workout Height)

ROWING

Arms First

Movement Prep

30 Seconds Moderate Row (Emphasizing Arms Punching First on Recovery)

DUMBELL FRONT SQUATS

Arms First

Movement Prep

8 Dumbbell Front Squats (With Lighter Set of Dumbbells)

REHEARSALS

1 Round Each

6 Box Jumps

8 Front Squats

100 Meter Row

Build to Workout Weight

1 Round Each

3 Box Jumps

4 Dumbbell Front Squats

50 Meter Row

Metcon

Metcon (Time)

Teams of 2:

6 Rounds:

12 Box Jumps (30/24)

21 Dumbbell Front Squats (50/35)

500 Meter Row

*3 Rounds Each, Switching After Complete Rounds ”

L1: 40/25

L2: 35/20

L3: 25/15/10

Lower height of box then to box steps ups if needed

Mobility

Warm-up (No Measure)

Roll out calves and glutes with lax ball

Couch stretch (1 minute e/s)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

PVC Pass throughs

Hops Over PVC Pipe

PVC Overhead Squats

Top Half Burpees Over PVC

3 Narrow Pass Throughs + 3 Narrow Overhead Squats

Easy Burpees Over PVC

With PVC Pipe or Light Dumbbell (Right Arm)

5 Deadlifts

5 Jump Shrugs

5 High Pulls

5 Hang Muscle Snatches

5 Hang Power Snatches

With Barbel or Light Dumbbell (Left Arm)

5 Deadlifts

5 Jump Shrugs

5 High Pulls

5 Hang Muscle Snatches

5 Hang Power Snatches

Skill/Strength

Warm-up (No Measure)

ABMAT SIT-UPS

Eccentric

Movement Prep

6 AbMat Sit-ups

BURPEE PULL-UP

Hips Before Arms

1. Jumping

2. Kipping

3. Burpees + Ring Rows

4. Step Up Option

Movement Prep

2 Burpee Pull-ups

DUMBBELL SNATCHES

Hips Before Arms

Movement Prep

4 Jump Shrugs

4 High Pulls

4 Power Snatches

1 Round

3 Burpee Pull-ups

6 Alternating Dumbbell Snatches

9 Sit-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

9 Burpee Pull-ups

18 Alternating Dumbbell Snatch (50/35)

27 AbMat Sit-ups

L1: 40/25

L2: 35/20

L3: 25/15/10

Burpee/Pull-up Options:

1. Jumping

2. Kipping

3. Burpees + Ring Rows

4. Step Up Option

Mobility

Warm-up (No Measure)

Downward/Upward Dog (1 minute)

Roll out lats, pecs, and traps with lax ball (1 minute e/s)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Happy Saturday!!! Today’s WOD is posted at the Box. Please come prepared for constantly varied functional fitness performed at high intensity.

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds on – 10 Seconds Off- Use Tabata Timer!

Easy Single Unders

Straight Legged Inchworms

Kettlebell Deadlifts

Higher Single Unders

Push-up to Down Dog

Kettlebell High Pulls

Fast Single Unders

Active Spidermans

Russian Kettlebell Swings

Skill/Strength

Warm-up (No Measure)

Kettlebell Ankle Stretch: 45 Seconds Each Side

Pigeon Pose: 1 Minute Each Side

Up Dog: 1 Minute

While Stretching – discuss teaching for sit ups – Snap Up versus Roll Up

Then – 10 ab mat sit ups

DOUBLE UNDER PREP:

Snap the hands VS roll

Movement Prep

20 Seconds Fast Single Unders

20 Seconds Double Under Practice

Movement Substitutions

Reduce Reps

45 Single Unders

30 Seconds Double Under Practice

KETTLEBELL SWINGS

Snap Open vs. Roll Open

Movement Prep

7 Russian Kettlebell Swings (Lighter Weight)

7 Russian Kettlebell Swings (Workout Weight)

REHEARSAL

1 Round

10 Russian Kettlebell Swings

10 AbMat Sit-ups

10 Double Unders

Metcon

Metcon (Time)

For Time:

21-18-15-12-9-6-3

Russian Kettlebell Swings (70/53)

After Each Round:

15 AbMat Sit-ups

30 Double Unders

Scale – Lighten your KB load – however, choose one a little heavier than you normally do today for the stimulus of the workout.

Double your jump rope reps!

Mobility

Warm-up (No Measure)

Calf Stretch using rig

Up Dog – Stretch Core

Low Back Foam Roll

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Pick A Game-

Cone Game

Kettlebell Tap Game

MOBILITY

Hit one general upper and lower body mobility piece

Banded Lat + Chest Stretch: 45 Seconds Each Side

Couch Stretch: 1 Minute 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)

30 Seconds

Easy Row

Mountain Climbers

Moderate Row

Push-up to Down Dog

Faster Row

Air Squats

20 Seconds

Hollow Hold

Barbell Back Squats

Arch Hold

Medicine Ball Front Squats

Medicine Ball Twists

Jumping Medicine Ball Squats

MOBILITY

Warrior Squats: 45 Seconds

Medicine Ball Squat Hold: 45 Seconds

Skill/Strength

Warm-up (No Measure)

ROW

Start Smart

Movement Prep

Establish Catch

20 Seconds Easy Row

WALLBALLS

Start Smart

Movement Prep

5 Front Squats

5 Wallballs

TOES TO BAR

Start Smart

Movement Prep

5 Scap Pull-ups

5 Jumping Kips with Feet Forward

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

Movement Prep

2 Rounds:

Unrack the Bar

5 Back Squats

TRANSITION + REHEARSAL

1 Round

100 Meter Row

5 Wallballs

5 Toes to Bar

Weightlifting

Back Squat

Build to a heavy set of 5

Suggested Rep Scheme – 10-8-5-5…

Metcon

Metcon (Time)

For Time:

1000 Meter Row

50 Wallballs (20/14)

30 Toes to Bar

L1: 14/10

L2: 10/8

L3: 8/6

Scaling Options:

Reduce Reps

Feet as High As Possible

Knees to Chest

Mobility

Warm-up (No Measure)

Upward/Downward Dog (1 minute)

KB Quad Smash (1 minute e/s)

Lax ball to glutes

Crusher CrossFit – Waconia – CrossFit

Warm Up

Warm-up (No Measure)

With a Buddy

AMRAP 5:

Sprint to Opposite End of Room

10 Plate Hops

Sprint Back to Start , Then Back to Plate

5 Burpees to Plate

Switch After Full Rounds

Then…

With An Empty Bar:

5 Stiff Legged Deadlifts

5 Jump Shrugs

5 Strict Press

5 Deadlifts

5 Muscle Cleans

5 Push Press

5 Deadlifts

5 Hang Power Cleans

5 Push Jerks

Skill/Strength

Warm-up (No Measure)

LATERAL BAR BURPEES

Don’t Open the Hips

Movement Prep

4 Hops Over the Bar

3 Frog Hops

2 Lateral Barbell Burpees

DEADLIFTS

Find the Heels

Open the Hips

Movement Prep

5 Pausing Deadlifts (At Top and Bottom, Feeling the Heel &

Feeling Hips Open)

5 Deadlifts

HANG POWER CLEANS

Find the Heels

Open the Hips

Movement Prep

3 Jump Shrugs

3 Muscle Cleans

3 High Hang Power Cleans

PUSH JERKS

Find the Heels

Open the Hips

Movement Prep

5 Push Jerks

5 Over-Exaggerated Push Jerks

Build to Lighter Weight

REHEARSALS

1 Round

5 Lateral Bar Burpees

4 Deadlifts

3 Hang Power Cleans

2 Push Jerks

Build to Workout Weight

1 Round

5 Lateral Bar Burpees

4 Deadlifts

3 Hang Power Cleans

2 Push Jerks ”

3 Hang Power Cleans

Metcon

Metcon (Time)

5 Rounds, On the 5:00

15 Lateral Barbell Burpees

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

L1: 135/95

L2: 105/75

L3: 75/55

Mobility

Warm-up (No Measure)

Banded Hamstring stretches (1 minute e/s)

Banded shoulder stretches (1 minute e/s)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

40 Seconds Box Step-ups

30 Seconds Active Samson

20 Seconds Bear Crawl

MOBILITY

Wrist Stretch on Box: 45 Seconds

Child’s Pose: 45 Seconds

Handstand Hold or Push-up Plank Hold: 30 Seconds

Skill/Strength

Warm-up (No Measure)

PULL-UPS

Hips Open & Close

Movement Prep

5 Scap Pull-ups

5 Kip Swings

3 Hip Pops (No Pull)

3 Kipping Pull-ups

Movement Substitutions-

Reduce Reps

Banded Pull-ups

Jumping Pull-ups

Ring Rows

PUSH-UPS

Hips Stay Open

Movement Prep

10 Second Top Plank Hold

3-5 Push-ups

Movement Substitutions-

Reduce Reps

Push-ups to a Box or Bench

AIR SQUATS

Hips Open & Close

Movement Prep

5 Pausing Air Squats

5 Air Squats

CINDY REHEARSAL

1 Round

5 Pull-ups

10 Push-ups

15 Air Squats

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Scaling Options:

Reduce Reps

Banded Pull-ups

Jumping Pull-ups

Ring Rows

Push-ups to a Box or Bench

Mobility

Warm-up (No Measure)

Airplane Crash Victim Stretch (30 seconds e/s)

Roll out front and back of shoulders with a lax ball (1 minute e/s)

Pigeon Pose (1 minute e/s)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Team Up – Accumulate 900m Row – While partners are rowing others perform PVC PASS THROUGHS and PVC THRUSTERS

Relay – Get in 2 or 3 Lines – Set up 3 cones to perform actions at.

-Medball Squat x 5

-Medball Press x 5

-Medball Thruster x 5

Skill/Strength

Warm-up (No Measure)

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

Barbell Movements

Focus: The Upper Back

Thruster Movement Prep

5 Pausing Front Squat

5 Push Press

5 Thrusters

Power Snatch Movement Prep

5 Snatch Grip Deadlifts

.

2 High Hang Power Snatch

2 Hang Power Snatch

2 Power Snatches

REHEARSAL

1 Round

12 Calorie Row

12 Power Snatches

12 Thrusters

*4 Each Per Athlete At Opening Weight*

Metcon

Metcon (Time)

Teams of 3:

For Time (30 Minute Cap):

60/45 Calorie Row, 75 Power Snatches, 75 Thrusters (75/55)

60/45 Calorie Row, 60 Power Snatches, 60 Thrusters (95/65)

60/45 Calorie Row, 45 Power Snatches, 45 Thrusters (115/80)

60/45 Calorie Row, 30 Power Snatches, 30 Thrusters (135/95)

60/45 Calorie Row, 15 Power Snatches, 15 Thrusters (155/105)

To Scale – Pick a lighter starting weight, and ensure you can add weight each round to get the stimulus of the workout. If you need to start at at training bar, do that.

Mobility

Warm-up (No Measure)

Mobility:

Grab a band – perform banded shoulder stretches. Then move to the floor and perform banded hamstring stretches.

Crusher CrossFit – Waconia, Crusher CrossFit Kids & Teens – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up:

2 Minutes Jump Rope

-Practice Skills – singles, side to side, run in place etc.

5-4-3-2-1

Squat

Burpee

Lunge

Push Up

Mobility:

Ankle Stretch – use rig – toe on pole, and then bend knee and drive knee toward pole.

Piegon – 1 Min a side

Discuss different progressions for Pistols – identify your movement progression for next part.

Skill/Strength

Pistols (10 x 10)

10 Min EMOM

10 Pistols(5 each leg)

Metcon

Metcon (Time)

For Time:

100 Double-Unders, 50 Reverse Lunges, 25 Push-ups

80 Double-Unders, 40 Reverse Lunges, 20 Push-ups

60 Double-Unders, 30 Reverse Lunges, 15 Push-ups

40 Double-Unders, 20 Reverse Lunges, 10 Push-ups

20 Double-Unders, 10 Reverse Lunges, 5 Push-ups

Scale Doubles to Single unders or fast feet. push ups on box or bench – no knee push ups