WOD

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up:

Team of 3 Warm Up:

Accumulate 1800m Rowing

Rotate Between

Partner 1:

5 Push Ups

10 Squats

15 Sit Ups

Partner 2:

5 Inchworms

10 Lunges

15 Mountain Climbers

*1 person rows – the other two are working on the above movements. Switch when rower hits 200m – rotate stations

Grab a PVC

-10 PVC Pass Throughs

-10 Goodmornings

-10 Thrusters

Skill/Strength

Warm-up (No Measure)

Movement Prep

Toes to Bar {Knee Raises}

-10 Scap Pull Ups

-10 Kipping Swings

-5 Strict TTB or Knee Raises

-5 Kipping Toes to Bar

Chest to Bar {Pull Up or Ring Row}

-5 Strict Pull Ups – or Ring Scap Pull Ups

-5 Kipping Pull Ups or Ring Rows

-5 Chest to Bar Pull Ups or Movement of the day

Bar Muscle Ups {Chest to bar, Jumping Pull up or Jumping BMU}

-5 Kipping Swings – Pulling to hips

-Bar Muscle Up warm Up or movement of the day prep

Clean and Jerk Prep

-Barbell Deadlift

-Barbell High Pull

-Barbell Power Clean

-Strict Press

-Push Press

-Push Jerk

Warm up to workout weight

Metcon

Metcon (Time)

WOD:

Teams of 3 – “Barista”

For Time – 30 minute Time Cap

100/70 Cal Row

70 Clean and Jerks 135/95

70 Toes to bar

50 Clean and Jerks 155/105

50 Chest to bar Pull Ups

30 Clean and Jerks 185/135

30 Bar Muscle Ups

100/70 Cal Row

Level 1:

115/75

135/95

155/105

Toes to bar, Pull Up, Chest to Bar

Level 2:

75/45

95/65

115/75

Knee Raises, Ring Row, Jumping Pull Up (Assisted PU)

Level 3:

45/35

55/45

65/75

Knee Raises, Ring Row, Jumping PU (Assisted PU)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up

2 Rounds

10 Air Squats (use role for first round)

8 Lateral Lunges

6 Inchworms

4 Burpees

2 Laps Around Rig

Grab Lax Ball

1 Min Each

Upper Back – left

Upper Back – Right

Low Back – left

Low Back Right

Skill/Strength

Warm-up (No Measure)

Core Activation

4 Rounds

25 Hollow Rock (scale to 30 second hollow hold)

25 Supermans (2 second hold)

1 Min Plank (accumulate)

Metcon

Metcon (Time)

RX:

400m Row

20 Wallballs 20/14

30 Burpees

40 Box Jumps

400m Row

Push your endurance with this workout. Get uncomfortable. If you get done and think that was easy, you should have gone faster.

Scale:

Weight of ball

Step ups

Mobility

Warm-up (No Measure)

Mobility:

Spend a lot of time here today.

Handed Hamstring Stretches – laying on the ground.

Banded shoulser stretches at rig. 1 min

Foam Roll IT bands 1-2 Min a side

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Partner Rowling

2000 meters for time split between two partners.

10 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 2000 meters.

There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval.

Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing.

Then:

30 Seconds

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats

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)

1 Minute

Easy Row

Active Spidermans

45 Seconds

Moderate Row

Push-up to Down Dog

30 Seconds

Fast Row

Walkout

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

MOBILITY

PVC Work (3 Pass Throughs + 3 Overhead Squats): 45 Seconds

Ankle Stretch: 30 Seconds Each Side

Couch Stretch: 45 Seconds Each Side

Skill/Strength

Warm-up (No Measure)

ROW

Head Target

Hand Target

Movement Prep

Establish Targets in Catch Position

30 Seconds Easy Row

DOUBLE UNDERS

Head Target

Hands Target

Movement Prep

Without a Rope:

10 Easy Hops

10 Power Hops

.

30 Seconds Straight:

10 Seconds Easy Singles

10 Seconds Higher Singles

10 Seconds Double Under Practice

Movement Substitutions

Reduce Reps

75 Single Unders

1 Minute of Double Under Practice

HANG POWER CLEANS + POWER SNATCHES

Extension

Hang Power Clean Movement Prep

Establish Stance and Grip

3 High Hang Power Cleans

3 Hang Power Cleans

Power Snatch Movement Prep

Establish Stance and Grip

3 High Hang Power Snatches

3 Hang Power Snatches

3 Power Snatches

OVERHEAD SQUATS

Wrap the Lats

Movement Prep

15 Second Overhead Hold (Wrapping the Lats)

5 Pausing Overhead Squats

3 Overhead Squats

REHEARSAL

1 Round

5 Power Snatches

5 Overhead Squats

5 Hang Power Cleans

5 Calorie Row

10 Double Unders

Build to Workout Weight

1 Round

3 Power Snatches

3 Overhead Squats

3 Hang Power Cleans

3 Calorie Row

10 Double Unders

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

5 Power Snatches (115/80)

10 Overhead Squats (115/80)

15 Hang Power Cleans (115/80)

20/15 Calorie Row

50 Double Unders

Level 1: 95/65

Level 2: 85/55

Level 3: 45/35

Reduce Reps of DU, 75 Single Unders, 1 Minute of Practice

Mobility

Warm-up (No Measure)

Roll out traps and triceps with a racked barbell

Wrist and forearm stretches

KB calf smash (1-2 minutes e/s)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

20 Seconds

Around the rig:

Easy Jog

Quad Stretch

Knee to Chest

Straight Leg Kicks 
Side Lunge

Moderate Jog

Cradle Stretch

Active Samson

Active Spidermans

Push-up to Down Dog

Faster Jog

Side Shuffle

Air Squats

Child’s Pose on Box (45 Seconds)

Pigeon Pose on Box (45 Seconds Each Side)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Skill/Strength

Warm-up (No Measure)

BOX JUMP OVER

Momentum

Movement Prep

3 Step-ups (Each Leg)

10 Small Hops

10 Tall Hops

3 Box Jump Overs (Lower Height)

3 Box Jump Overs (Workout Height)

PUSH JERKS

Resetting the Bar

Movement Prep

5 Strict Press

5 Push Press

.

5 Push Jerks (Quick Reset)

5 Push Jerks (Balanced Reset)

DEADLIFTS

Stance & Grip

Back

Movement Prep

5 Deadlifts

Establish Narrow Stance and Grip

5 Slow Deadlifts (More Narrow)

5 Deadlifts

REHEARSAL

1 Round

6 Deadlifts

5 Box Jump Overs

4 Push Jerks

Weightlifting

Deadlift (Heavy Set of 3 )

Metcon

Metcon (Time)

4 Rounds:

21 Deadlifts (135/95)

15 Box Jump Overs (24/20)

9 Push Jerks (135/95)

Level 1: 115/75

Level 2: 95/65

Level 3: 75/55

Scale height of box if needed for jump overs

Mobility

Warm-up (No Measure)

Banded hamstring stretches (1-2 minutes e/s)

Roll out calves with lax ball

Chest stretch on wall

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

45 Seconds

Easy Row

Active Samson

Medicine Ball Deadlifts

30 Seconds

Moderate Row

Active Spidermans

Medicine Ball Front Squats

15 Seconds

Fast Row

Push-up to Down Dog

Medicine Ball Thrusters

MOBILITY

Front Rack Stretch: 1 Minute

Medicine Ball Squat Hold: 1 Minute

Skill/Strength

Warm-up (No Measure)

Row

Movement Prep

15 Seconds Moderate

15 Seconds Moderate-Fast (Noting Cal/Hr)

AIR SQUATS & WALLBALLS

Hips

Air Squat Movement Prep

5 Pausing Air Squats to Medicine Ball

5 Pausing Air Squats

5 Air Squats

Wallball Movement Prep

5 Pausing Front Squats

5 Thrusters

5 Wallballs

STRICT PULL-UPS

Body Position

10 sec hollow hold on floor

10 sec holow hold on bar

10 scap pullups

1-3 strict pullups

Movement Prep

10 Second Push-up Plank Hold

10 Second Active Hold in Bottom

5 Push-ups

Movement Substitutions

Reduce Reps

Push-ups to Box, Bench, or Bar in Rack

REHEARSAL

1 Round

10 Wallballs

5 Calorie Row

3 Strict Pull-ups

6 Push-ups

9 Air Squats

Metcon

Metcon (Time)

75 Wallballs (20/14)

50/35 Calorie Row

10 Rounds of “Strict Cindy”

(1 round= 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats)

Level 1: 14/10

Level 2: 10/8

Level 3: 8/6

Scaling Options:

Reduce Reps

Strict Banded Pull-ups

Ring Rows

Push-ups to Box, Bench, or Bar in Rack

Mobility

Warm-up (No Measure)

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

Banded shoulder stretches at rig

(1-2 minutes)

Pigeon Stretch (1 minute e/s)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

40 Seconds

Alternating Box Step-ups

Active Spidermans

Child’s Pose on Box

30 Seconds

Jumping Jacks

Active Samson

Chest Stretch

20 Seconds

Box Jumps (Step Down)

Push-up to Down Dog

Box Supported Ankle Stretch

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)

ROPE CLIMBS

Hands & Feet

Jump

Movement Prep

3 Jump and Hangs (Higher With Each Jump)

2 Hanging Knees Up + Foot Lock

1 Rope Climb

Movement Substitutions

Reduce Reps

Seated Rope Pulls (2:1 Ratio)

1/2 Rope Climbs (2:1 Ratio)

Pull-ups (5:1 Ratio)

Ring Rows (5:1 Ratio)

BOX JUMP OVERS

Hips vs. Knees

Movement Prep

3 Max Height Jumps in Place (Straight Legs)

3 Max Height Jumps in Place (Straight Legs, Then Knees Up)

3 Box Jump Overs (Smaller Height)

3 Box Jump Overs (Workout Height)

POWER SNATCHES

Hips vs. Knees

Movement Prep

3 Hang Jump Shrugs

.

2 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches

.

Break Into Teams and Build In Weight

REHEARSAL

1 Round

9 Power Snatches (First Weight)

6 Box Jump Overs

3 Rope Climbs

*3-2-1 Each Partner

Metcon

Metcon (Time)

Teams of 3

For Time (30 Minute Time Cap):

120 Power Snatches (75/55)

120 Box Jump Overs (24/20)

12 Rope Climbs

90 Power Snatches (95/65)

90 Box Jump Overs (24/20)

9 Rope Climbs

60 Power Snatches (115/80)

60 Box Jump Overs (24/20)

6 Rope Climbs

30 Power Snatches (135/95)

30 Box Jump Overs (24/20)

3 Rope Climbs

Level 1: 65/45, 85/55, 105/70

Level 2: 55/35, 75/45, 95/60

Level 3: 45/35/15

Scales:

Reduce Reps

Seated Rope Pulls (2:1 Ratio)

1/2 Rope Climbs (2:1 Ratio)

Pull-ups (5:1 Ratio)

Ring Rows (5:1 Ratio)

Mobility

Warm-up (No Measure)

Roll out areas as needed!

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

40 Seconds

Easy Row

Straight Leg Stretch to Squat*

30 Seconds

Moderate Row

Air Squats

20 Seconds

Faster Row

Squat Jumps

*Grab under the toes with legs as straight as possible, pull down into squat, then stand

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

MOBILITY

Couch Stretch: 1 Minute Each Side

Skill/Strength

Warm-up (No Measure)

ROW

Don’t Squat The Row

Movement Prep

Establish Catch Position

20 Seconds Moderate Row

BURPEES OVER BAR

Movement Prep

3 Burpees

3 Lateral Burpees Over the Bar

TOES TO BAR

Fast vs. Slow Cycle

Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Toes to Bar

5 Knees to Chest

.

Show Difference Between Two Options

.

3 Faster Toes to Bar

3 Slower Toes to Bar

Movement Substitutions

Knees to Chest

Feet as High as Possible

SQUATTING MOVEMENTS

Balance

Front Squat Movement Prep

5 Pausing Front Squats

5 Front Squats

Hang Squat Clean Movement Prep

3 Pausing High Hang Squat Cleans

3 Hang Squat Cleans

Thruster Movement Prep

3 Pausing Thrusters

3 Thrusters

REHEARSAL

1 Round

3 Calorie Row

3 Front Squats

3 Toes to Bar

3 Hang Squat Cleans

3 Burpees over Bar

3 Thrusters

Metcon

Metcon (Time)

For Time:

21 – 15 – 9

Row Calories (Women: 15-10-5)

Front Squats (95/65)

15 – 12 – 9

Toes to Bar

Hang Squat Cleans (95/65)

12 – 9 – 6

Burpees over Bar

Thrusters (95/65)

Level 1: 85/55

Level 2: 75/45

Level 3: 45/35

Scale T2B to Knees to Chest or

Feet as High as Possible

Mobility

Warm-up (No Measure)

Couch stretch (1 minute e/s)

Hip flexor stretch over foam roller (1 minute e/s)

Foam roll lower and upper back

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

30 Seconds:

Easy AbMat Sit-ups

Push-up to Down Dog

Up Dog

GAME

Farmers & Lumberjacks

MOBILITY

Kettlebell Thoracic Opener: 2 Minute Hold

Skill/Strength

Warm-up (No Measure)

ABMAT SIT-UPS

Arms Overhead

Movement Prep

Establish Bottom Position

7 AbMat Sit-ups

KETTLEBELL SWINGS

Counterbalance

Quick Lockout

Movement Prep

With Lighter Bell:

10 Kettlebell Deadlifts

.

Show Counterbalance

.

5 Russian Kettlebell Swings

5 Kettlebell Swings

.

Build to Workout Weight

.

5 Russian Kettlebell Swings

5 Kettlebell Swings

WALLBALLS

Forearms Vertical

Movement Prep

Establish Vertical Forearm

Establish Three Points of Contact

.

5 Front Squats

5 Thrusters

5 Wallballs

REHEARSAL

1 Round

7 Kettlebell Swings

7 AbMat Sit-ups

7 Wallballs

Metcon

Metcon (Time)

5 Rounds:

20 Kettlebell Swings (53/35)

20 AbMat Sit-ups

20 Wallballs (20/14)

Level 1: 35/26, 14/10

Level 2: 26/18, 10/8

Level 3: 18/10, 8/6

Mobility

Warm-up (No Measure)

Wrist and forearm stretches

Downward/Upward Dog (1 minute)

Couch stretch (1 minute e/s)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Row

Active Samson

Moderate Row

Active Spidermans

Faster Row

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

MOBILITY

Front Rack Stretch: 40 Seconds

Pigeon Pose: 40 Seconds Each Side

Skill/Strength

Warm-up (No Measure)

DOUBLE UNDERS

Ground Contact

With Ropes:

15 Seconds Easy Single Unders

15 Seconds Higher Single Unders

15 Seconds Double Unders Practice

Movement Substitutions

Reduce Reps

90 Single Unders

1 Minute Double Under Practice

PUSH JERK – Review Movement

Bar High

Dip Depth

Movement Prep

3 Dip & Hold

3 Dip & Drives

3 Push Press

.

Without a Barbell:

3 Jump and Lands (Hands at Sides)

3 Jump and Lands (Thumbs on Shoulders)

3 Jump and Punch (Extend Arms Overhead After Jump)

.

5 Push Jerks

**Perform Heavy Push Jerks for 12-15 minutes

TRANSITION + REHEARSAL

1 Round

10 Double Unders

5 Calorie Assault Bike

3 Push Jerks

Weightlifting

Push Jerk (1×3)

Build to a heavy triple from a rack

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

20/15 Calorie Row

10 Push Jerks (165/110)

Level 1: 135/95

Level 2: 95/65

Level 3: 45/35

Scale DU to 90 Singles, Reduce Reps, or 1 Minute of Practice

Mobility

Warm-up (No Measure)

While lying on the floor or up against the wall, use a lax ball to roll out front and back of shoulders

Lax ball to calves