Thursday

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP X 8 MINUTES

8/6 Cal Row

8 Light Double KB Russian Swing

8 Light Double KB Hang Snatch

4/4 Filly Lunge w/ Double KBs

8 Deadbugs

:20 Rest

Workout

Metcon (Time)

FOR TIME

21-15-12-9-9-12-15-21

Slam Ball (30/20)|(20/15)

Cal Row

Skill

Warm-up (No Measure)

POST-WORKOUT!

ON A 12:00 RUNNING CLOCK…

Practice Handstands or Handstand Walk

*Suggested Drills Include…

0-4 Mins – Wall Supported HS, Box Supported Pike Hold, or Wall Walk

4-8 Mins – Bear Crawl, Box Supported Walk, Shoulder Taps or HS Walk

8-12 Mins – Free Play / Coach Guidance

Thursday

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP X 8 MINUTES

8/6 Cal Row

8 Light Double KB Russian Swing

8 Light Double KB Hang Snatch

4/4 Filly Lunge w/ Double KBs

8 Deadbugs

:20 Rest

Workout

Metcon (Time)

FOR TIME

21-15-12-9-9-12-15-21

Slam Ball (30/20)|(20/15)

20″ Box Jumps

Skill

Warm-up (No Measure)

POST-WORKOUT!

ON A 12:00 RUNNING CLOCK…

Practice Handstands or Handstand Walk

*Suggested Drills Include…

0-4 Mins – Wall Supported HS, Box Supported Pike Hold, or Wall Walk

4-8 Mins – Bear Crawl, Box Supported Walk, Shoulder Taps or HS Walk

8-12 Mins – Free Play / Coach Guidance

Wednesday

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

FOR QUALITY (10 MIN TIME CAP)

3:00 Row/Bike/Burpee/Jog (increase intensity gradually)

Into…

3 Sets

10 Lunges w/ Twist

12Tempo Air Squat (1211)

14 Alt. Groiners

15ft Duck Walking

Grab a barbell:

10 Elbow Punches (Each Side)

5 ¼ Front Squats – Focus on initiating the hips moving back first

5 ½ Front Squat – Focus on the bar staying close to the frontal plane

5 Tempo Front Squats (33×1) – Focus on finding the proper balance as the bar moves over the middle of the foot

5 Front Squats – Focus on keeping the elbows high and engaged throughout the entire squat

Strength

Front Squat (1RM)

ON A 20:00 RUNNING CLOCK…

Build to 1RM Front Squat

0:00-4:00 sets of 3-5 reps with around :45 of rest

4:00-9:00 build up to light-moderate weights with sets of 2-3 reps w/ 1:00 in b/t each set

9:00-14:00 Moderate-heavy singles around 70%-80% with 1:30 of rest in b/t sets

14:00-20:00 Heavy singles building up to your heaviest single w/ 2:00 of rest b/t sets

Workout

Metcon (AMRAP – Reps)

EMOM x 9 MINUTES

MIN 1 – Max Front Squats (155/105)|(115/75)

MIN 2 – Max Barbell Front Rack Hold

MIN 3 – Max Knee 2 Elbow*

*GHDSU Optional
Score is max total reps of FS & K2E combined.

Tuesday

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

3 SETS

20 Singles → 20 Fast Singles → 20 Double Unders

10 Arm Crosses

10 Arm Circles Forward / 10 Back

10 Arm Haulers

Into…

2:00 Lacrosse Ball on Lats (1:00/side)

2:00 Banded Shoulder Distraction from Rig (1:00/side)

:20 Elbow Punches with Barbell

Strength

Push Press (1RM)

ON A 15:00 RUNNING CLOCK…

Build to 1RM Push Press

Workout

Metcon (6 Rounds for time)

1. EVERY 2:00 FOR 2 SETS

35 Double Unders

15 Push Press (115/75)|(75/55)

-Rest 1:00-

2. EVERY 2:00 FOR 2 SETS

35 Double Unders

12 Push Press (135/95)|(95/65)

-Rest 1:00-

3. EVERY 2:00 FOR 2 SETS

35 Double Unders

9 Push Press (165/115)|(115/75)
Score is your fastest time for each of the three intervals.

4 Ways to Help Kids Eat Healthy!

It’s no secret. How we fuel our bodies makes a big difference. Our kids need a healthy eating lifestyle as well. Here are a couple of easy ways to help.

  • Breakfast…A healthy breakfast will keep your child full and focused for the first few hours of school. Avoid the easy cereal option that’s loaded with sugar. This causes a quick burst of energy followed by dropping blood sugar levels.  Try these easy options.
      • Eggs with toast and some cut up fruit.
      • Low-Fat Low-Sugar yogurt
      • Oatmeal with some mixed in berries. Play with different textures of Oatmeal until you get it to their liking.
      • Healthy muffins
  • Healthy Snacks…Avoid the candy, cookies, and chips. Add in some fruit, nuts, trail mix, even popcorn can be a better alternative. Don’t force them to eat something, try a few things and you’ll find something they like and can enjoy.

 

  • Hydration…Water, water, and more water. Hydration is key but we also need to avoid sugar filled sodas and juices. Flavor up their water with some low-calorie flavored mix, ice tea, unsweetened sparkling water, and low fat milk are all good options.  Best practice is to drink when you’re thirsty. Drink something with electrolytes before, during, and after physical activity.

 

  • Lead by example… We as parents play the biggest role. Our kids will eat what we eat. Eat better and they will eat better. Learning healthy eating habits now will guide them to a more healthy adult lifestyle.

Sunday

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Increase intensity (pace) with each AMRAP!

AMRAP 4:00

:30 Plank

8/8 Split Squats

20 Single Unders

Into…

AMRAP 3:00

20 Alt Plank Shoulder Taps

16 Alt Box Step Ups

15 DU (30 Singles)

Into…

AMRAP 2:00

5 Up-Downs

10 Alt Step Ups w/ KB in Goblet

20 DU (40 Singles)

Workout

Metcon (AMRAP – Reps)

EMOM x 18 MINUTES

MIN 1 – :50 Max Double Unders

MIN 2 – :50 Single KB Step-Up (70/53)|(53/35)/(24/20)*

MIN 3 – :50 Ring FLR

*KB can be held any way.
Score is combined total of Dubs and Step-Ups

Saturday

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Partner 1000m Row! Switch partners working ever 150m.

Then utilize a partner barbell Warm-Up- P1 is on the bar, P2 is going through flow stretches…

2 ROUNDS

P1: 5 RDL + 5 Hang Muscle Clean + 5 Front Squat + 5 Push Press

P2: Spider Lunges, Push-Up to Pike

into…

2 ROUNDS

P1: 5 Snatch Grip RDL + 5 Hang Muscle Snatch + 5 BTN Snatch Grip Push Press

P2: Bootstraps, Inch Worms

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

60 Front Squats (135/95)|(95/65)

50 Clean & Jerk

40 Power Snatch

30 Clusters**

*Partner 1 works while Partner 2 rests. Complete the workout in order. Split up the work between partners any way.

**Cluster is Squat Clean directly into OH.

Cool Down

Warm-up (No Measure)

2 SETS

1:00 Scorpion Stretch (L)

1:00 Scorpion Stretch (R)

1:00 Cobra Stretch

1:00 Child’s Pose

Friday

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

4 ROUNDS

100m Run

8 Plate Ground to Overhead (:02 pause OH)

:20 Plank Hold

8 Glute Bridge-Ups (:02 pause at top)

:20 Hollow Rock

3 Strict Pull-ups

Teaching:

KB Swing

5 KB Deadlifts

5 KB Russian Swings

5 KB Swing

Pull-ups…

:30 Bar Hang

10 Kipping Swings

10 Big Kipping Swings

5 Pull-ups

Pre-Workout

1 “MOCK” ROUND…

100m Run

8 KB Swings

4 Pull-ups

100m Run

Workout

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Finisher

Metcon (No Measure)

5 SETS

10 Strict Toes 2 Bar or Strict Knee Raise

-Rest as Needed b/t Sets-

Thursday

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

With 1 KB & 1 DB we will perform the static holds. Don’t change side until the next round.

EXAMPLE:

Round 1 perform with KB in the Right Hand & DB in Left Hand

Round 2 perform with DB in the Right Hand & KB in Left Hand

AMRAP X 10 MINUTES

:30 Bar Hang

:30 Cross Body Hold

:30 Farmer Carry

:30 Front Rack Squat Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES

40 Walking Lunges

20 Deficit Push-Ups*

40 Sit-ups

20 Box Jumps (30/24)

*2″, 4″ or 6″ Deficit

Wednesday

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

FOR TIME

3:00 Min Row

-THEN-

BARBELL SPECIFIC WARM-UP…

AMRAP X 5 MINUTES

10 Elbow Punches (Each Arm)

8 Back Rack Press

6 Front Rack Tempo Push Press (2121)

4 Pausing Thruster (:02 Hold at the Bottom of the Squat)

Then,

5 Strict Press

5 Push Press

5 Front Squats

5 Thrusters

10 Kip Swings

5 Dynamic Kip Swings – Bigger Kip

5 Kip Swings while pulling down on the bar – Engage the lats more in the pull

5 Kipping Pull-up / Pull-up Attempts

Strength

Thruster (3×5)

3 x 5

Thruster*

*Keep loading moderate and reps TNG for all three sets. Bar should start on ground.

Workout

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Warm-up (No Measure)

FOR RECOVERY

3:00 Foam Rolling Upper Back

3:00 Foam Rolling Quads

Cool Down