WOD

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up:

8 Min AMRAP – Warm Up Pace

• 10 cal Row, increasing pace each round

• 1 push-up + wall walk

• 20 Mtn climbers

Skill/Strength

Warm-up (No Measure)

8 Air Squat, pausing

• Hold 3-sec in bottom of squat and assess depth – are you at parallel

• Stand to Full Extension

10 Air Squats

• At workout pace

• Establish butt target if you can’t get to parallel

Using WOD Weight

8 KB Deadlift

8 KBS to eye level

2×8 KB Swing

• Change the KB weight now if needed between rounds of KBS

Then,

Practice a Round of the WOD. You should be between 1 Min and 1:20 – If not, make adjustments

Metcon

Metcon (Time)

Every 2 min for 10 Rounds of:

•10 Row (cal)

•12 KB Swings (1.5/1)

•14 Air squats

Score: Slowest Round

Scale:

Scale Load for KB

Reduce Reps to 8, 10, 12.

Level 3 Reps:

6,8,10

Warm-up (No Measure)

After WOD Skill Work:

Handstand Push Up

Execute the following complex:

1 Push-up, 1 wall walk, 1 wall-facing HSPU (1 ABMAT if needed), 1 right shoulder tap, 1 left shoulder tap, 1 wall walk to plank, then descend to floor, rest 30 seconds.

2x’s Through the complex, rest 1 minute.

3x’s Through the complex, rest 90 seconds.

2x’s Through the complex, rest 1 minute.

1 Complex

Scaled Options:

Do the complex with feet on a 20-in box (1 ABMAT if needed). To increase the difficulty, keep one leg raised.

HSPU will be in a pike position (1 ABMAT if needed).

Mobility

Warm-up (No Measure)

Mobility:

Cool Down Row if Interested

Foam Roll Lower Back

Foam Roll Lats

Upward/Downward Dog

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Play Hoover Ball to Warm Up

Mobility/Stability Work

2 Rounds

6 Spicy Hip Stretch – each position

6 reps Hip Flow #2

2 Rounds

10 Superman (In Plank position, raise L arm, R leg off floor – Switch) – Hold for 3 sec. each rep.

20 Floor Back Extensions

Skill/Strength

Warm-up (No Measure)

As a group, perform:

10 MB Front Squats

10 Sit-ups

10 Parallette Jumps (forward facing)

5 x 1 Front Squat + 1 Wall Ball + 5 Wall Balls

10 V-Ups or workout modification

10 Lateral Parallette Jumps or workout modification

*Prep as needed for the workout.

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

10 Wall Balls (20/14 lb.)

10 V-ups

20 Lateral Parallette Jumps

*Only one person working at a time. Partners complete one round at a time.

Scaled:

8 Reps of Each

Tuck Ups or Sit Ups

Lower item to jump over -or line

Mobility

Warm-up (No Measure)

Mobility:

Partner Wall Stretch – Place hands on wall – partner presses between shoulder blades lightly, drop head through arms.

SWITCH

Foam Roll IT Bands

C44 – CrossFit

Equipment:

Warm-up (No Measure)

Slam ball

Box

Warm-up

Warm-up (No Measure)

Get warm-

6 min AMRAP:

6 forward facing Step ups

6 alt. Bird peckers

6 lateral step ups. each side

6 Slamballs

Then, Review for workout:

SB squat cleans:

6 SB deadlifts

6 SB front squats

6 SB squat cleans

Then,

Rehearse for WOD and coach as you go. Use workout weight and progressions-

2 rounds:

4 SB squat cleans

4 SB step-ups (hold SB however, scale to unweighted)

2 rounds:

4 box jump overs (scale to step-overs)

8 SB deadlifts

2 rounds:

4 Slamballs

4 Burpee to SB +toss over shoulder

Metcon

Metcon (AMRAP – Reps)

4 min AMRAP-

8 Slamball Squat Cleans

8 Slamball Step-Ups

Rest 2 min

…then…

4 min AMRAP-

8 Box jumps overs

16 SB deadlifts

Rest 2 min

…then…

4 min AMRAP-

8 slamballs

8 Burpee to Slam ball + toss over the shoulder

Mobility

Warm-up (No Measure)

SB Psoas smash (1-2min e/s)

Box hip flexor stretch (1 min e/s)

Under the body stretch (30 sec e/s)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up in Groups of 3

*One person is on the rower while the other two perform a MB drill.

*30 sec. at each station, then rotate A to B, B to C, and C to A, one round a piece, 90 sec. total (not including transitions).

Partner A: Row, arms only

Partners B and C: Lying Med-Ball Throws

Perform 2 more rounds with:

Partner A: Row, legs only → Row, arms and legs

Partners B and C: Lying Kicking Med-Ball Passes + Lying Med-Ball Throws again

Pec Mobility

2 Minutes Each:

Foam roll/LAX ball pecs (1 min. each side)

Partner Pec Stretch (1 min. each partner)

Skill/Strength

Warm-up (No Measure)

Quick Movement Reviews

First, review the Bent Over Row with the empty barbell, then:

Quick Bench Press Review

Lay on bench, perform 10 reps PVC Bench Press.

Lay on bench, place barbell in J-Cups and practice spotting, then perform 10 reps, switch partners.

POP: heel contact with the ground, elbows in on the descent and ascent, contact the bar with under chest, lock out above the shoulder joint (semi-circle bar path).

Work up to starting weights for both movements.

Add weight x 8 reps of each

Add weight x 5 reps of each

Add weight x 3 reps x 2 sets

*Then, take down weight and figure out rotation between partners, who will share bars/stations and who goes first heat, then second heat.

Skill/Strength

Warm-up (No Measure)

You will do a bench and a row each round – 5 minute rest between the rounds. Aim for 75% 1RM.

Work with a partner to ensure you have spotters.

Bent Over Row (5-5-5-5-5)

Bench Press (5-5-5-5-5)

Mobility

Warm-up (No Measure)

Grab a LAX Ball

-Pecs

-Lats

-Upper Back/Shoulders

Spend 1 Minute on each side and on each area.

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up:

1 Minute

Very Easy Row

Active Samson + Air Squat

Upper Back Foam Roll

1 Minute

Easy Row

Active Spidermans

Kettlebell Thoracic Opener

1 Minute

Easy-Moderate Row

Push-up to Down Dog

Kettlebell Ankle Stretch (1 Minute Each Side)

MOBILITY

Upper Back Foam Roll

Kettlebell Thoracic Opener

Kettlebell Ankle Stretch

Skill/Strength

Warm-up (No Measure)

Teaching and Movement Prep:

Row – Seat Away From Feet – Grip on Handle – Prep

Establish Seat Position

30 Seconds of Rowing & Grip

KB Swings – Same as Rower – “Seat” away from heels – gas pedal – Prep

Lighter KB

5 KB DL

5 Russian Swings

5 Full Swings

Rehersal

1 Round

200m Row

10 KB Swings – lighter weight

—Build to WOD Weight–

1 Round

100m Row

5 KB wings (WOD weight)

Metcon

Metcon (Distance)

AMRAP 10: Row for Meters

On the 0: 1 Kettlebell Swings

On the 1: 2 Kettlebell Swings

On the 2: 3 Kettlebell Swings

On the 3: 4 Kettlebell Swings

On the 4: 5 Kettlebell Swings

On the 5: 6 Kettlebell Swings

On the 6: 7 Kettlebell Swings

On the 7: 8 Kettlebell Swings

On the 8: 9 Kettlebell Swings

On the 9: 10 Kettlebell Swings

Kettlebell: 53/35

Modify this workout by weight of KB. You can also modify by height of the KB

Mobility

Warm-up (No Measure)

Mobility:

Upper Back Foam Roll – Grab KB Over head to anchor if you would like

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Grab a purple band

:30 Seconds

Quad Stretch

Knee To Chest

Banded Pass Throughs

Active Samson

Active Spidermans

Banded Pull Aparts

Air Squats

Push-up to Down Dog

Banded Good Mornings

Banded Walks

Take 10 steps in each direction, followed by 10 squats. Repeating this for 5 steps in each direction and 5 squats.

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

45 Sec of Each

Squat Hold

Childs Pose

Wrist Stretch

Skill/Strength

Warm-up (No Measure)

Teaching and Movement Prep

Chest to Bar Pull Ups – Around the Bar – Big Chest – Movement Prep

10 Scap Pull

5 Kip Swings

1-3 Strict Pull Ups (C2B if possible) {Scale Ring Row}

5 Lat Pressdowns (big kip with press down) {Scale Kipping Swings}

3 Pull Ups {Scale – Rings or Banded}

3 Chest to Bar Pull Ups {Scale to movement of the day}

Movement Subs:

Pull Up, Jumping C2B, Banded PU, Ring Row

Front Squats – Big Chest – Spread the Floor – Prep

Establish Front Rack

5 Pausing Front Squats (big chest)

5 Front Squats – slow on the way down spreading the floor

Burpees – Upper Body – Prep

6 Frog Hop

3 Pausing Burpees

3 Burpees

FRONT SQUAT WEIGHTLIFTING PORTION – 15 minutes to build to a heavy complex

Pause Front Squat +Front Squat (Heavy Set of 1 )

Work with a partner to help count the 2 second pause. Avoid bouncing out after the pause – drive straight up

3-3-2-2-1-1…

15Min Time Cap

Then – rehearse the WOD

5 C2B Pull Ups

4 Front Squats 165/110

3 Burpees

Metcon

Metcon (Time)

3 Rounds:

10 Chest to Bar Pull-ups

10 Front Squats (165/110)

10 Burpees

Level 1:

135/95

Scale to Regular Pull Ups

Level 2:

115/75

Scale to Banded PU or Jumping

Level 3:

75/45

Scale to Ring Row or Jumping

Mobility

Warm-up (No Measure)

Mobility:

Squat Hold

Wrist Stretch

Childs Pose – Walk hands Left and Right

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up:

:30 Seconds of each

Plate Hops

Quad Stretch

Knuckle Drags

Plate Push Presses

Active Samson

Active Spidermans

Plate High Pulls

Push-up to Down Dog

Air Squats

Plate Ground to Overhead

Side Lunges

Plate Counterbalance Squats (Press Away From Body During Squat)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

MOBILITY

Box Supported Ankle Stretch: 1 Minute

Child’s Pose on Box: 1 Minute

Skill/Strength

Warm-up (No Measure)

Teaching and Movement Prep

Wallballs – Bottom Position – Prep

20 Sec – Bottom Position Hold

5 Push Press

5 Thrusters

5 Wall Balls

Box Jumps – Hips, Knees – Prep

5 Step Ups Each Leg

10 Small Hops

10 Tall Hops

3 Box Jumps (small if needed first)

3 Box Jumps (bigger/at workout height)

Calorie Row – Handle Beat the Knees – Prep

40 Seconds Slow Row – Focus on Hands before knees

Sumo DL High Pull – Stance & Grip -Timing – Prep

3 Sumo DL

3 Sumo DL and shrug

3 Sumo DLHP Slow

3 Sum DLHP Fast

Push Press – Heels Down – Elbows Forward – Prep

5 Strict Press

5 Second Dip Hold

5 Push Press

Build to workout weights

Rehersal – Nail down logisitics

1 Round

5 Wallballs

5 SDHP

5 Box Jumps

5 Push Press

5 Cal Row

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Mobility

Warm-up (No Measure)

Mobility:

Box Supported Ankle Stretch

Childs Pose with Box

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm Up

()

Warm-up (No Measure)

Line Drills

6 Laps around the Rig

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Barbell/PVC Warmup

5 Good Mornings

5 Back Squats

Flag Pole PVC Stretch

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

MOBILITY (10:00 – 12:00)

Child’s Pose on Box: 1 Minute

Box Supported Ankle Stretch: 30 Seconds

Skill/Strength

Warm-up (No Measure)

Movement Teaching:

TOES TO BAR – Ears – Prep

10 Scap Pull-ups

10 Kip Swings (Focusing on Ears)

1-3 Strict Toes to Bar

3 Knees to Chest

3 Toes to Bar

Movement Substitutions

Reduce Reps

Toes as High as Possible

Knees to Chest

Knees Up

BOX JUMP OVERS- Knees Out – Stay in Box – Prep

3 Step-ups (Each Leg)

10 Small Hops

10 Tall Hops

3 Box Jumps (Smaller Height)

3 Box Jumps (Workout Height)

Push Press – Dip – Heels – Prep

5 Strict Press

5 Dip & Pops (Just Legs)

5 Push Presses

Now go into finding a heavy set of 10 push press. Build by using sets of 5. Find a weight and perform 2 sets of heavy 10.

Push Press (5-5-5-10-10 (suggestion))

Take a few minutes to warm up to a heavy set. Perform 2 sets of 10 – resting between each set.

Then get your barbell set for the WOD and perform:

1 Round

4 Push Presses

4 Toes to Bar

4 Box Jump Overs

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

2 Push Presses (115/80)

2 Toes to Bar

2 Box Jump Overs (24/20)

4 Push Presses (115/80)

4 Toes to Bar

4 Box Jump Overs (24/20)

6 Push Presses (115/80)

6 Toes to Bar

6 Box Jump Overs (24/20)

…

Up by 2’s Until Finish

RX+: 135/95

Level 1: 95/65

Level 2: 75/55

Level 3: 65/45

Movement Scale – what you discussed in warm up – keep reps the same.

Mobil: Warm-up (No Measure)

Mobility:

Foam Roller and Barbell – Place foam roller mid/upper back – reach over head to the barbell – hips off the ground. Once in place, lower and raise hips up and down. Breath!

Use Barbell to smash IT Bands

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds

Active Samson

Hollow Hold

Active Spidermans

Arch Hold

Air Squats

Push-up to Down Dog

PVC Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Warrior Squats: 1 Minute

Front Rack Stretch: 1 Minute

Skill/Strength

Warm-up (No Measure)

Teaching and Prep

Bike/Row/Run Options

Toes to Bar – Start Small – Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Toes to Bar

7-10 Kips – Gradually Building to Toes to Bar

Movement Substitutions

Reduce Reps

Toes as High as Possible

Knees to Chest

Knees Up

Bar Facing Burpees – Stay Tight – Prep

3 Bar Facing Burpees – each

Hang Squat Clean Thrusters – Meet in the middle – Prep

2 High Hang Power Cleans

2 Hang Power Cleans

2 Pausing Front Squats

2 High Hang Squat Cleans

2 Hang Squat Cleans

Thruster Movement Prep

3 Pausing Thrusters (Bar Pauses on Shoulder Before Squatting)

3 Thrusters

Build to Workout Weights

Rehearsal

1 Round

2 Bar-Facing Burpees

2 Hang Squat Cleans

2 Toes to Bar

2 Thrusters

2 Calorie Assault Bike/Row or Run 50m

Each Partner (Waterfall Style)

Metcon

Metcon (AMRAP – Reps)

You can Row – Run – or Bike if available

Teams of 3

For Time (30 Minute Time Cap):

2 Rounds

30 Bar-Facing Burpees

30 Hang Squat Cleans (95/65)

30 Toes to Bar

30 Thrusters (95/65)

100/75 Calorie Row or 1000m Run Together

2 Rounds:

30 Bar-Facing Burpees

30 Hang Squat Cleans (115/80)

30 Toes to Bar

30 Thrusters (115/80)

100/75 Calorie Row or 1000m Run Together

2 Rounds:

30 Bar-Facing Burpees

30 Hang Squat Cleans (135/95)

30 Toes to Bar

30 Thrusters (135/95)

If you need to modify movements, modify to what we did in the prep.

Level 1:

75/55; 95/65; 115/80

Level 2:

65/45; 75/55; 95/65

Level 3:

45/35; 55/45; 65/55

Mobility

Warm-up (No Measure)

Mobility:

LAX Ball to Traps – use rig

LAX Ball to hips

LAX Ball to upper shoulders

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Set up Lanes in the box for the warm up and WOD

:30 Seconds

Easy Shuttle Runs

Walking Quad Stretch

Walking Knee to Chest

Moderate Shuttle Runs

Straight Leg Kicks

Cradle Stretch

Side Shuffle

Walking Samson

Walking Spidermans

Side Shuffle (Other Direction)

Air Squat + 3 Broad Jumps

Walkouts

Using a light DB:

:30 Seconds per movement

Right Arm Farmers Carry

Left Arm Farmers Carry

Right Arm Front Rack Dumbbell Carry

Left Arm Front Rack Dumbbell Carry

Right Arm Overhead Dumbbell Carry

Left Arm Overhead Dumbbell Carry

Mobility:

1 Min Each Side each movement

Pigeon Pose

Couch Stretch

Skill/Strength

Warm-up (No Measure)

Teaching and Movement Prep

Sit Ups- Up and Down – Shoulders

Shuttle Sprints – Steady vs. Abrupt – Alternate Legs

DB Snatches – Muscle or Power – Rule of Thumb

Movement Prep

Each Arm With Lighter Weight:

3 Deadlifts

3 Jump Shrugs

3 High Pulls

3 Strict Press

3 Dumbbell Snatches

REHEARSAL (30:00 – 40:00)

2 Rounds

8 AbMat Sit-ups

6 x 10 Meter Shuttle Sprints

4 Alternating Dumbbell Snatches (Lighter Weight)

**Second Round, build to workout weight

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30 AbMat Sit-ups

20 – 30ft Shuttle Sprints

10 Alternating Dumbbell Snatches (70/50)

**Use a heavier weight than you normally do, but you should be able to do 12-15 reps unbroken when fresh**

Level 1:

50/35

Level 2:

40/25

Level 3:

20 Sit Ups

25/15

10 sprints

Mobility

Warm-up (No Measure)

Mobility:

Upward/Downward Dog – cycle through 5 times

Pigeon Pose 1 Min a side

Couch Stretch 1 Min a side