05/23/2019 CF


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

*Warm-up completed with lighter kettlebell than using in the workout

30 Seconds

Easy Row

Up Dog

Front Plank

Moderate Row

Down Dog

Right Side Plank

Faster Row

Push-up to Down Dog

Left Side Plank

30 Seconds

Right Side Farmers Walk

Right Side Bent Over Rows

Left Side Farmers Walk

Left Side Bent Over Rows

Skill/Strength

Warm-up (No Measure)

ROW

FARMERS CARRY, & ABMAT SITUPS

Get Long

AbMat Sit-up Movement Prep

Establish Finish Position

20 Seconds AbMat Sit-ups

Row Movement Prep

20 Seconds Moderate Row

Farmers Carry Movement Prep

Establish Body Position

50 Foot Farmers Carry (Lighter Weight)

50 Foot Farmers Carry (Workout Weight)

STRICT PULL-UP

Lower Body

Movement Prep

10 Scap Pull-ups

10 Second Hollow Hold on Bar

1-3 Strict Pull-ups

REHEARSAL

1 Round

10 AbMat Sit-ups

5 Calorie Row

3 Strict Pull-ups

50 Meter Farmers Carry

Metcon

Metcon (Time)

3 Rounds:

30 AbMat Sit-ups

15/12 Calorie Row

10 Strict Pull-ups

200 Meter Farmers Carry (53/35)

2 Rounds:

30 AbMat Sit-ups

15/12 Calorie Row

10 Strict Pull-ups

200 Meter Farmers Carry (53/35)

1 Rounds:

30 AbMat Sit-ups

15/12 Calorie Row

10 Strict Pull-ups

Scales:

Reduce weight of KB

Reduce Strict Pull-up Reps

Strict Banded Pull-ups

Ring Rows

Mobility

Warm-up (No Measure)

Upward/Downward Dog (1 minute)

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

05/22/2019 CF


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Did you know we have a private Facebook Group for members only? https://www.facebook.com/groups/1427501177566074/

30 Seconds

Side Lunges

Inchworm to Push-up

Active Samson

Reverse Lunges

Chest Stretch

Slow Air Squats

Jumping Lunges

Child’s Pose

Jumping Air Squats

Modified Barbell Warmup

30 Seconds:

Back Rack Reverse Lunges

Good Mornings

Pausing Back Squats

Strict Press & Reach

Stiff Legged Deadlifts

Pausing Front Squats

Skill/Strength

Warm-up (No Measure)

BACK SQUATS & DEADLIFTS

Bar Over the Middle

Back Squat Movement Prep

5 Pausing Back Squats

5 Back Squats

Deadlift Movement Prep

10 Deadlifts

BENCH

The Feet

Movement Prep

Establish Tight Set-up

10 Bench Press

*Build in weight in reverse order so that you finish on the Back Squat, which is the first of the three AMRAPs today:

Deadlifts

Bench Press

Back Squats *

REHEARSAL

1 Round

4 Back Squats*

*Each Partner at Opening Weight

Metcon

Metcon (3 Rounds for reps)

Teams of 3:

AMRAP 7:

50 Back Squats (155/105)

50 Back Squats (185/125)

AMRAP Back Squats (225/145)

Rest 3 Minutes

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)
There are too many weights and movements to list the weights for the various levels. Add 10-20 pounds per weight on the bench, 20-30 pounds per weight on the squats, and 20-40 pounds per weight on the deadlifts.

Athletes should be able to perform:

First Weight: 20+ Unbroken Reps

Second Weight: 15+ Unbroken Reps

Third Weight: 10+ Unbroken Reps

Mobility

Warm-up (No Measure)

Banded hamstring stretches

Pigeon Pose (1 minute e/s)

Swimmers Stretch

05/21/2019 CF


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Did you know we have a private Facebook Group for members only? https://www.facebook.com/groups/1427501177566074/

30 Seconds

Easy Single Unders

Active Samson

Push-up to Down Dog

High Single Unders

Active Spidermans

Straight Leg Inchworms

Double Unders

Slow Air Squats

Push-up Plank Shoulder Taps

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Stiff-Legged Deadlifts

5 Hang Power Cleans

5 Front Squats

MOBILITY

Front Rack Stretch: 1 Minute

Wrist Stretch: 30 Seconds Each Direction

Skill/Strength

Warm-up (No Measure)

ROW

Parallel Forearms

Movement Prep

Establish Parallel Forearms in Catch Position

20 Seconds Easy Row

PUSH-UPS

Vertical Forearms

Movement Prep

Establish Bottom Position

5 Push-ups

DOUBLE UNDERS

Relaxed Forearms

Movement Prep

30 seconds DU practice

POWER CLEANS

Fast Forearms

Movement Prep

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

Build to Lighter Weight

REHEARSAL

1 Round

5 Power Cleans (With Lighter Weight)

5 Push-ups

5 Calorie Row

10 Double Unders

5 Calorie Row

Build to Workout Weight

1 Round

3 Power Cleans

3 Push-ups

Metcon

Metcon (Time)

3 Rounds:

15 Power Cleans (115/80)

20 Push-ups

3 Rounds:

27/21 Calorie Row

75 Double Unders

L1: 105/70

L2: 95/65

L3: 65/45

Scales:

Reduce Push-up Reps

Push-ups to Box or Bench

Band Assisted Push-ups

Reduce DU Reps

115 Single Unders

90 Seconds of Practice

Mobility

Warm-up (No Measure)

Foam Roll quads, calves, IT bands

Lax ball to front and back of shoulders

05/20/2019 CF


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Jog around Rig

20 Seconds

Easy Jog

Quad Stretch

Knees to Chest

Easy Jog

Straight Leg Kick

Side Lunges

Easy Jog

Walking Samson

Walking Spiderman

Medicine Ball Jog

Medicine Ball Foot Taps

Medicine Ball Deadlifts

Medicine Ball Jog

Medicine Ball Slams

Medicine Ball Squats (Squat to Ball)

Medicine Ball Jog

Medicine Ball Push Press

Medicine Ball Squats (Squat with Ball)

MOBILITY

Kettlebell Ankle Stretch: 30 Seconds Each Side

Kettlebell Squat Hold: 1 Minute

Skill/Strength

Warm-up (No Measure)

KETTLEBELL SWINGS

Overhead

Hips & Knees

Kettlebell Swing Movement Prep

With a Lighter Weight:

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 Kettlebell Swings

Build to Workout Weight

5 Russian Kettlebell Swings

5 Kettlebell Swings

Wallball Movement Prep

5 Front Squats

5 Push Press

5 Thrusters

5 Wallballs

RUN

Upper Body

Movement Prep

Beginning of Practice Round

REHEARSAL

1 Round

200 Meter Run

5 Kettlebell Swings

5 Wallballs

Metcon

Metcon (Time)

3 Rounds:

800 Meter Run

40 Kettlebell Swings (53/35)

40 Wallballs (20/14)

L1: 35/26, 14/10

L2: 26/18, 10/8

L3: 18/10, 8/6

Mobility

Warm-up (No Measure)

KB Calf Smash (1 minute e/s)

KB Hip Floss (1 minute e/s)

Couch Stretch

05/18/2019 CF


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Straight Leg Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Straight Leg Inchworms

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

MOBILITY

Pigeon Pose + Lat Stretch: 30 Seconds Each Side

Skill/Strength

Warm-up (No Measure)

TOES TO BAR

Rhythm

Movement Prep

10 Scap Pull-ups

10 Kip Swing Taps

5 Knee Up Taps

3 Toes to Bar (No Tap)

RUN

Lean

Movement Prep

Each Partner:

20 Seconds Leaning Pulls

100 Meter Run

PRACTICE ROUND

1 Round

100 Meter Run

5 Toes to Bar

Metcon

Metcon (Time)

On the 3:00 x 7 Rounds:

400 Meter Run

12 Toes to Bar

Score is slowest round

Scale T2B:

Reduce Reps

Feet as High as Possible

Knees Up

Mobility

Warm-up (No Measure)

Take a 100m walk

Upward/Downward Dog (1 minute)

Foam Roll calves, quads, IT bands

5/20/19


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)

05/17/2019 CF


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)

05/16/2019 CF


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

05/15/2019 CF


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)

05/14/2019 CF


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