WOD

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Partner Relay Rowling

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)

3 Rounds

30 Seconds Active Samson

30 Seconds Air Squat (Arms Up)

2 Rounds

30 Sec PVC Snatch Deadlifts

30 Sec PVC Pass Throughs

30 Sec PVC Overhead Squats

1 Round

10 Barbell Snatch Grip Deadlift

10 Snatch Grip Behind the Neck Push Press

10 Overhead Squats

Skill/Strength

Warm-up (No Measure)

STRICT PULL-UPS

Lats

Movement Prep

10 PVC Banded Pull Downs

10 Scap Pull-ups

5 Straight Arm Press Downs

1-3 Strict Pull-ups

DEADLIFTS

Lats

Movement Prep

10 Banded PVC Deadlifts

10 Empty Barbell Deadlifts

OVERHEAD SQUAT

Active Shoulders

Movement Prep

10 Banded Overhead Squats

10 PVC Overhead Squats

5 Barbell Overhead Squats

TRANSITION + REHEARSAL

1 Round

2 Strict Pull-ups

4 Overhead Squats

6 Deadlifts

Weightlifting

Overhead Squat

15 minutes to build to a heavy single for the day

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

5 Strict Pull-ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)

L1: 75/55

L2: 65/45

L3: 45/35/15

Scale number of pull ups first, then to banded strict pull ups, then ring rows

*Absolutely No Kipping Today*

Mobility

Warm-up (No Measure)

Wrist and forearm mobility

Foam roller to lats

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute

Easy Row

Low Box Step-ups

Side Lunges

45 Seconds

Moderate Row

Mountain Climbers with Hands on Box

Side Shuffles

30 Seconds

Faster Row

Straight Leg Burpees (No Chest Contact)

Shuttle Runs

Skill/Strength

Warm-up (No Measure)

Row

Legs Hips Arms

Posture

Movement Prep

15 Seconds Moderate Row

15 Seconds Fast Row

BURPEE BOX JUMPS

Broad Jump vs. Step and Jump

Lean Where You Want to Go

Movement Prep

3 Burpees

3 Box Jumps (Low Box)

3 Burpee Box Jumps (Workout Box)

SHUTTLE RUNS

Body Tight

Lean Where You Want to Go

Movement Prep

4 Easy Shuttle Runs

4 Moderate Shuttle Runs

4 Fast Shuttle Runs

REHEARSAL

1 Round

4 Calorie Row

4 Burpee Box Jumps

4 x 10 Meter Shuttle Runs

Metcon

Metcon (AMRAP – Reps)

5 Rounds:

AMRAP 4:

21/15 Calorie Row

15 Burpee Box Jumps

Max 10 Meter Shuttle Runs In Time Remaining

Rest 4 Minutes Between

Scale: adjust row or box reps as needed

Mobility

Warm-up (No Measure)

KB Calf Smash ( 1 minute e/s)

KB Hip Floss

Under body shoulder stretch

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

WARM UP

30 Seconds

Row

Push-up to Down Dog

Sit-ups

30 Seconds

Row

Active Samson

Sit-ups

30 Seconds

Row

Inchworms

Sit-ups

MOBILITY

Warrior Squats: 1 Minute

Front Rack Stretch: 1 Minute

Front Squat Hold: 1 Minute with medball

Skill/Strength

Warm-up (No Measure)

Teaching

Row

-posture

Movement Prep

30 seconds row

Medball Cleans

-the hands

Movement Prep

3 Deadlifts

3 Deadlift-Shrugs

3 Front Squats

3 Pull Unders

3 Medball Cleans

Sit ups

-palms to toes

Movement Prep

10 sit ups

Rehearsal

1 Round

5 Calorie Row

5 Medball Squat Cleans

5 Sit-ups

Metcon

Metcon (5 Rounds for reps)

5 Rounds:

1 Minute Row

1 Minute Medball Cleans (20/14)

1 Minute AbMat Sit-ups

1 Minute Rest

Scale weight of medball

Mobility

Warm-up (No Measure)

Couch Stretch

KB Squat hold

Cobra Pose

Squat Therapy

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

60 Seconds

Partner 1: Easy Row

Partner 2: Active Samson

Partner 3: Kettlebell Deadlifts (30 Seconds Per Side)

40 Seconds

Partner 1: Moderate Row

Partner 2: Active Spidermans

Partner 3: Russian Kettlebell Swings

20 Seconds

Partner 1: Fast Row

Partner 2: Push-up to Down Dog

Partner 3: Kettlebell Goblet Squats

MOBILITY

3-Person Rotation:

1 Minute Upper Back Foam Roll with Arms Straight

1 Minute Child’s Pose

1 Minute Chest Stretch

Skill/Strength

Warm-up (No Measure)

Row

Fast Start

Movement Prep

Each Partner:

5 Second Sprint Pace

10 Second Fast Pace

KETTLEBELL SWINGS

Speed

Movement Prep

With Lighter Kettlebell:

5 Kettlebell Deadlifts

5 Russian Swings

5 Kettlebell Swings

BURPEES

Speed

Range of Motion

Movement Prep

3 Steady State Burpees

3 Fast Burpees

REHEARSAL

1 Round

Each Partner:

5 Calorie Row

5 Kettlebell Swings

5 Burpees

Build to Workout Weight

1 Round

Each Partner:

3 Calorie Row

3 Kettlebell Swings

3 Burpees

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 25:

12/9 Calorie Row

12 Kettlebell Swings (53/35)

9 Burpees

Complete full rounds before switching

Level 1: 35/26

Level 2: 26/18

Level 3: 18/10

Mobility

Warm-up (No Measure)

Wrist and Forearm Stretches

Couch stretch (1 minute e/s)

Long Lunge Sequence

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

Warm-up

Warm-up (No Measure)

Warm Up:

2 Min Rig Run – Coach calls out movements to do while running.

Tabata – 4 Min Total – Alt Movements

Squat

Push Up

Squat

Sit Up

Review movements of the core mini wod and discuss modifications. Spend a couple minutes warming them up.

Metcon

Core Mini WOD

5 Min AMRAP:

10 Medball Situps – 20/14# (RX)

5 Knees to Elbows

5 Toes to Bar

Metcon (AMRAP – Rounds and Reps)

Before WOD – Review the movements and do a rehearsal of:

3 Burpees

5 Wallballs

100m Row

RX:

20 Minute AMRAP

10 Burpees

20 Wallballs 20/14

250m Row

Scale:

Scale weight on walball – perform burpees to a box

Mobility

Warm-up (No Measure)

Mobility:

Grab a movement from foam roller poster – foam roll!

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Shuttle Runs

Quad Stretch

Knee to Chest

Solider Kicks

Shuttle Runs

Knuckle Drags

Side Lunge

Cradle Stretch

Shuttle Runs

Walking Samson

Walking Spidermans

Walkouts

Shuttle Runs

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Shuttle Runs

Side Shuffles

Skip for Height

Skip for Distance

MOBILITY

Pigeon Pose: 1 Minute Each Side

Child’s Pose on Kettlebell: 1 Minute

Ankle Stretch: 1 Minute

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

Jumping Jacks

Air Squats

PVC Pass Throughs

Lateral Hops Over Bar

Active Samson

PVC Overhead Squats

Reverse Lunges

Active Spidermans

Narrow PVC Pass Throughs

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Skill/Strength

Warm-up (No Measure)

BOX JUMP OVERS

Where to Rest

Movement Prep

5 Step-ups Each Leg

10 Small Hops

10 Tall Hops

3 Box Jump Overs (Lower Height)

3 Box Jump Overs (Workout Height(

PULL-UPS

Hollow and Arch

Movement Prep

15 Second Hollow Hold

15 Seconds Arch Hold

.

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

Movement Substitutions

Reduce Reps

Jumping Pull-ups

Banded Pull-ups

Ring Rows

25 Strict Pull-ups

SNATCH

Paint Roller

Speed Under

Movement Prep

2 High Hang High Pulls

2 Hang High Pulls

2 High Pulls

.

3 High Hang Power Snatches

3 Hang Power Snatches

3 Power Snatches

Weightlifting

3 Position Snatch (Build to Moderate Complex)

1 high hang

1 mid thigh

1 from floor

Metcon

Metcon (Time)

For Time:

50 Box Jump Overs (24/20)

40 Pull-ups

30 Power Snatches (115/80)

Level 1: 95/65

Level 2: 75/55

Level 3: 45/35

Scaling Options:

Reduce height of box, Box Step Up/Overs

Reduce Reps, Jumping Pull-ups, Banded Pull-ups, Ring Rows, 25 Strict Pull-ups

Mobility

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Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

45 Seconds

Easy Row

Active Spidermans

30 Seconds

Moderate Row

Mountain Climbers

15 Seconds

Fast Row

Burpees

*Alternating between row and bodyweight movement with a buddy

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

MOBILITY

Banded Hamstring Stretch: 45 Seconds Each Side

Banded Cross Body Stretch: 45 Seconds Each Side

Skill/Strength

Warm-up (No Measure)

ROW

Leg Drive

Movement Prep

15 Seconds Moderate

15 Seconds Fast

BARBELL-FACING BURPEES

Toes & Belly

Movement Prep

3 Loose Bar Facing Burpees

3 Tight Bar Facing Burpees

DEADLIFTS

Hips Above Knees

Shrug Down

Movement Prep

Establish Setup Position

5 Empty Bar Deadlifts

Build to Lighter Weight

REHEARSAL

1 Round

5 Deadlifts

5 Barbell-Facing Burpees

5 Calorie Row

Build to Workout Weight

1 Round

3 Deadlifts

4 Barbell-Facing Burpees

5 Calorie Row

Metcon

Metcon (Time)

5 Rounds, On the 4:00:

9 Deadlifts (225/155)

12 Barbell-Facing Burpees

21/15 Calorie Row

Level 1: 185/125

Level 2: 155/105

Level 3: 135/85

Mobility

Warm-up (No Measure)

Lying Wall Stretch

Lax Ball to glutes and hamstrings on box

Lax Ball to traps

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute

Easy Row

Active Samson

Air Squats

45 Seconds

Moderate Row

Active Spidermans

Alternating Dumbbell Deadlifts

30 Seconds

Faster Row

Push-up to Down Dog

5 Dumbbell Strict Presses Each Side

*Rotating through 3 stations. Light dumbbell

MOBILITY

Dumbbell Squat Hold & Ankle Stretch: 1 Minute Hold + 30 Seconds Each Side

Skill/Strength

Warm-up (No Measure)

DUMBBELL GOBLET SQUATS

3 Points of Contact

Breathing

Dumbbell Goblet Squat Movement Prep

5 Pausing Goblet Squats

5 Goblet Squats

DUMBBELL HANG CLEAN AND JERKS

Lower Body

Breathing

Dumbbell Hang Clean and Jerk Movement Prep

5 Dumbbell Hang Clean and Jerks (Each Side)

.

Build to Workout Weight

REHEARSAL

1 Round

9 AbMat Sit-ups

6 Dumbbell Hang Clean and Jerks

3 Dumbbell Goblet Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

45 AbMat Sit-Ups

30 Dumbbell Hang Clean and Jerks (50/35)

15 Dumbbell Goblet Squats (50/35)

Level 1: 40/25

Level 2: 35/20

Level 3: 25/15/10

Mobility

Warm-up (No Measure)

Upward/Downward Dog (1 minute)

Couch stretch (1 minute e/s)