WOD

C44 – CrossFit

Equipment:

Warm-up (No Measure)

Jump rope

Box

Warm-up

Warm-up (No Measure)

Set a 10 min clock and keep moving through the following 4 movements:

40sec Jump Rope (DU/singles)

20sec Superman hold

20sec Hollow Body Hold

20 sec Squat jumps (scale to air squats)

Skill/Strength

Warm-up (No Measure)

Seated Box Jump

Spend 8mins to build to a tough height for a single rep

Prep for WOD

Warm-up (No Measure)

Prep for workout by performing as you will in the wod:

10 box jumps

Practice box pushes for 2 lengths of gym

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

20 box jumps

20m (down the gym and back)
Scale to small box jumps or step-ups and small box pushes

Mobility

Warm-up (No Measure)

Grab a heavy KB-

KB ankle/calf smash (2min e/s)

3x through Down dog to childs pose. Stretch out calves in downdog

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Squatting Warm-up

Min. 1: 20 Air Squats

Min. 2: 45-sec. Hold Bottom of Squat

Min. 3: 20 Cossack Squats

Min. 4: 45-sec. Hold Bottom of Squat

Min. 5: 20 Air Squats

Squat/Hip Drills #1 (empty barbell)

2 rounds

6 reps at each position of Jami Squat Drill (BB on back)

6 Warrior Pose (with barbell) 3 each side (hold 5 sec. each rep)

Round-the-room Tall Duck Walks (no BB)

6 Good Mornings to Squat (with barbell)

Skill/Strength

Warm-up (No Measure)

Prep for Back Squats

Review, then perform:

10 reps with empty barbell

8 reps, add load

6 reps, add load

3-4 x 5 reps

*Increase load each round until you reach working weight.

Perform Squat Sets

*Perform one set every 4-5 min.

Weightlifting

Back Squat (5-5-5-5-5)

5×5 Heavy across the board

Extra Credit

Warm-up (No Measure)

3 rounds

30 sec. Side Plank (R)

30 sec. Sit-ups

30 sec. Side Plank (L)

30 sec. V-Ups

30 sec. Supine Plank

Mobility

Warm-up (No Measure)

Couch stretch (1 minute e/s)

Downward/Upward Dog

Foam roll out areas as needed

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Happy New Year!

Grab a Light DB

*Perform in partners if needed- have one person Run while the other performs DB movements.

4 laps Rig Run

10 Air Squats

10 Cossack Squats (5 each side)

4 laps Rig Run

5 Strict DB Presses (R)

5 Front Squats (shouldered R)

5 Strict DB Presses (L)

5 Front Squats (shouldered L)

4 laps Rig Run

10 Windmills (5 each side)

4 laps Rig Run

10 Single-Arm DB OHS (5 each side)

Warm-up (No Measure)

Happy New Year!

Grab a Light DB

*Perform in partners if needed- have one person Run while the other performs DB movements.

4 laps Rig Run

10 Air Squats

10 Cossack Squats (5 each side)

4 laps Rig Run

5 Strict DB Presses (R)

5 Front Squats (shouldered R)

5 Strict DB Presses (L)

5 Front Squats (shouldered L)

4 laps Rig Run

10 Windmills (5 each side)

4 laps Rig Run

10 Single-Arm DB OHS (5 each side)

Skill/Strength

Warm-up (No Measure)

Briefly Review the Thruster with an empty barbell (Or Dumbbell for C44) as a group:

Front Squat—Press—Push Press—Thruster

Prep for Workout

3 rounds

5 Thrusters

*Take 3 sets to get to working weight.

*Perform the last set at working weight.

*Prep as needed for the workout.

Metcon

Kalsu (Time)

For Time:

100 Thrusters, 135# / 95#

*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here
C44: Medium weight DB

Level 1: 115/75

Level 2: 95/65

Level 3: 75 Thrusters, 45/35

Perform 3 Burpees or scale to Kickbacks

Mobility

Warm-up (No Measure)

Take a few laps around rig and stretch out your quads.

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Play Sharks and Minnows to Warm Up

Then,

Mobility in Partners

2 Rounds

1 min. Over-the-Shoulder Stretch, each

1 min. Plate OH Shrugs (One person holds a plate static overhead, while the other Shrugs with a plate overhead, then switch.)

Skill/Strength

Warm-up (No Measure)

Prep for Workout in Partners

Review the movements as:

Ring Push-ups: Inchworm + Push-up—Push-ups—Ring Push-ups

Knees-to-Elbows: Hanging Kipping Swing—Strict Knees-to-Elbows—Knees-to-Elbows

KB Swing with two loads lighter than workout weight: Deadlift—Russian Swing—Full Swing

Front Squat with empty barbell

*Perform 5 or so reps at each progression, or until moving well.

Then, perform:

8 Front Squats (add weight)

8 KB Swings (add weight)

8 Front Squats (workout weight)

8 KB Swings (workout weight)

6 Ring Push-ups (use workout modification)

6 Knees-to-Elbows (use workout modification)

*Prep as needed for the workout.

Metcon

Metcon (Time)

P1 Performs:

15-10-5

Ring Push-ups

KB Swings (53/35 lb.)

While P2 Performs:

AMRAP Cal. Row

Switch

Then:

P1 Performs:

15-10-5

Knees-to-Elbows

Front Squats (135/95 lb.)

While P2 Performs:

AMRAP cal. Row

Switch

Level 1: 35/26, 115/75

Level 2: 26/18, 95/65

Level 3: 18/10, 45/35
Scales:

Regular or elevated Push-ups

Hanging Knee Raises

Mobility

Warm-up (No Measure)

3 min. Hold Quad Stretch. Lift hips for 15 sec. every minute.

3 min. Lie with legs up the wall and arms extended overhead holding barbell or dumbbell.

C44, Crusher CrossFit – Waconia, Crusher CrossFit Kids & Teens – CrossFit

Warm-up

Warm-up (No Measure)

With a partner

(Grab a Plate and Light KB)

1 partner performs 20 plated good mornings while the other does air squats (switch)

1 partner performs 20 KB DL while other partner does Upward Dog-Downward Dog

1 partner performs 20 lunges in place while other does dynamic pigeon pose

Then 2 rds

Complete 10 reps each of partner over and unders

Grab KB that is lighter than WOD weight

10 KB DL

10 Russian Swings

10 American Swings

Increase weight to WOD weight and perform with partner Sychro

5 KB DL

5 Russian Swings

5 American Swings

Then grab your ABMAT and Med Ball for Situps Toss to Partner

Complete 10 Synchro Situps and then 10 (5 each Situp Toss to Partner)

Then 1 rd of practice for WOD

5 Synchro KB Swings

10 Burpees ( 5 each you go I go)

10 Situps toss to partner (5 each)

Warm-up (No Measure)

With a partner

(Grab a Plate and Light KB)

1 partner performs 20 plated good mornings while the other does air squats (switch)

1 partner performs 20 KB DL while other partner does Upward Dog-Downward Dog

1 partner performs 20 lunges in place while other does dynamic pigeon pose

Then 2 rds

Complete 10 reps each of partner over and unders

Grab KB that is lighter than WOD weight

10 KB DL

10 Russian Swings

10 American Swings

Increase weight to WOD weight and perform with partner Sychro

5 KB DL

5 Russian Swings

5 American Swings

Then grab your ABMAT and Med Ball for Situps Toss to Partner

Complete 10 Synchro Situps and then 10 (5 each Situp Toss to Partner)

Then 1 rd of practice for WOD

5 Synchro KB Swings

10 Burpees ( 5 each you go I go)

10 Situps toss to partner (5 each)

Metcon

Metcon (Time)

Hansen – Partner Style

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

5 Rounds for Time

30 KB Swings 70/53 (syncro with partner)

30 Burpees (you go I go)

30 MedBall Situps with Partner 20# (15 each)

L1 53/35 14#

L2 35/26 12#

L3 26/18 (20 burpees, Unweighted Situps)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Prep the Sled Push

Run 2 minute Rig Run as a group, then perform:

4×3 lengths Sled Push

Skill/Strength

Warm-up (No Measure)

Prep for Workout

Run through one round of:

60 Double-unders/Singles

2 lengths Sled Push

6 laps Farmers Carry

*Use workout modifications/loads.

*Adjust as needed and prep for workout

Metcon

Metcon (5 Rounds for reps)

5 Rounds for Reps

1 minute Double Unders

1 minute Sled Push

1 minute Farmers Carry/Hold

3 minutes rest
Load should be moderate and unbroken

Scale DU to Singles

Mobility

Warm-up (No Measure)

Lax ball to calves and forearms

KB smash to quads

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Get Warm

Run 6 laps around rig

Then, perform 10 reps each of the PVC Partner Complex.

Squat Prep

With an empty barbell:

Min. 1: 10 Back Squats

Min. 2: 8 Front Squats

Min. 3: 8 OH Squats

Min. 4: 8 Sots Presses

Min. 5: 8 OH Squats

Min. 6: 10 Back Squats

*Scale to an empty PVC as needed.

Skill/Strength

Warm-up (No Measure)

Prep OH Squat

Spend this time working up to your starting weight. Use:

2×7 reps

3×5 reps

*Aim for the last set of 5 to be at or just under your starting weight.

*If you need more sets to warm up, add more sets of 5 or 3 at the end.

*Prep as needed for the workout.

Weightlifting

Overhead Squat (5-3-1-1-1)

Scaled Option

5-5-3-3-3

Extra Credit

Warm-up (No Measure)

In partners:

Run 6 laps around rig passing a MB

50 Partner MB Sit-up to Throw

Run 6 laps around rig passing a MB

50 Partner Wall Balls (standing side by side, I-go-you-go fashion)

Run 6 laps around rig passing a MB

Mobility

Warm-up (No Measure)

Flexi Swimmers Stretch

Lax ball mid/upper back (1 minute e/s)

Frog Stretch (1 minute)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Rowing Warm-up (work in pairs, or threes)

Complete 4-5 x 1-min. intervals. While one person works, the other rests.

*Increase the intensity for each interval. The fifth one should be at workout pace.

*Use this to figure out what you can realistically achieve in 1 min. for the workout.

Mobility in Partners

Hanging Thoracic Stretch

Partner Wall Slides

Partner PNF Hamstring Stretches

Skill/Strength

Warm-up (No Measure)

Prep for Workout

With a set of dumbbells one step lower than your working weight, review the movement as:

Press—Push Press—Push Jerk (one arm at a time with the other DB on your shoulder) It should be:

1 Press L + 1 Press R + double Press

1 Push Press L + 1 Push Press R + double Push Press (a.k.a. regular Push Press)

1 Push Jerk L + 1 Push Jerk R + double Push Jerk

*Repeat as many times as needed until you are prepped and moving well.

Then, perform:

6 Forward Facing Step-ups (no load)

6 Lateral Step-ups (no load)

6 Step-ups (with warm-up load)

Then, with working weight perform:

10 Push Jerks

10 Box Jumps (every second Jump include a Burpee)

*Adjust load as needed.

*Prep for workout.

Metcon

Metcon (AMRAP – Reps)

5 rounds

Min. 1: 15/10 cal. Row

Min. 2: 20 DB Push Jerks (40/25 lb.)

Min. 3: 8 Burpee Box Jumps (20 in.)

Scaled Option:

5 rounds

Min. 1: 12/8 cal. Row

Min. 2: 10 DB Push Jerks

Min. 3: 5 Burpee Box Step-ups
Level 1: 35/20

Level 2: 25/15

Level 3: 20/10

Mobility

Warm-up (No Measure)

KB calf smash (1 minute e/s)

Downward Dog to Cobra and back

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Get Warm in Partners:

P1) Row for 1 min.

P2) Perform an Air Squat each time P1 Rows 1 calorie.

Switch

*Make the rest position the bottom of the squat rather than the top.

P1) Row for 1 min.

P2) Perform a Burpee each time P1 Rows 1 calorie.

Switch

*Make the rest position a Plank.

Then, perform:

30-sec. Row

30-sec. Rest

6 rounds

*You go, I go fashion with your partner.

*The goal is to see which partnership can Row the most calories in 6 rounds (3 rounds each), so make sure you Row hard!

Skill/Strength

Warm-up (No Measure)

Prep for Gymnastics Movements

1. 3 x 30 sec Handstand Hold/Wall Climb – 30 Sec Rest Between

2. 6 x Strict Pull Ups or 10 Jumping Pull Ups

3. 3 x Negative HSPUs or 6 Pike Push Ups

4. 3 x Strict Ring Dips or 6 Banded/box

5. 3 x HSPU or 6 Pike Push Ups

6. 3 x Ring Muscle Up or workout Modification (jumping bar MU or dip/pull up)

7. 5 HSPU or workout modification (pike push Up or shoulder press)

Prep for Weightlifting Movements

*Briefly review the Deadlift and Squat Clean with an empty barbell as a group, then perform (with partners):

6 Deadlifts

3 Squat Cleans (Power for Fitness)

1 round

4 Deadlifts

2 Squat Cleans

2 rounds

2 Deadlifts

1 Squat Clean

3 rounds

*The last round of your Squat Clean should be your workout weight.

1 Deadlift

As many rounds as it takes to find your workout weight.

Metcon

Metcon (Time)

Partner King Kong

8 Rounds

1 Deadlift (315/225 lb.)

2 Muscle-ups

3 Cleans (185/135 lb.)

4 Handstand Push-ups

Level 1:

285/205

Bar Muscle Ups

155/115

HSPU

Level 2:

225/185

135/95

Level 3:

185/115

95/65

*Muscle-ups and HSPUs

performed in sync

*Split barbell movements

as needed.

Scaled:

Partner King Kong

8 Rounds

4 Deadlifts

4 Box Muscle-ups (or 8 pull ups and 8 dips)

4 Power Cleans

4 Barbell Presses

*Muscle-ups and Presses

performed in sync

*Split barbell movements

as needed.

Mobility

Warm-up (No Measure)

Banded lying hamstring stretches (1 minute e/s)

Roll lax ball into lats, shoulders, traps, pecs

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

2 Minute Rig Run – Warm up your bod, get loose!

Then – Warm Up With a Light KB or DB

10 Reps of Each Movement:

KB Presses, each arm

KB Deadlifts

100-m KB Carry in Front-Rack position, 50 m each arm

KB Halos

KB Windmills

100-m KB Carry in Overhead position, 50 m each arm

KB Pass Throughs

KB Up and Overs

100-m KB Single-Arm Farmers Carry, 50 m each arm

Mobility:

1 min. Hip Distraction, each side

5 Wall Slides

3-5 back bridge attempts

4 Plank Shoulder Shrugs

5 reps Spicy Hip Stretch, each side

6 Airplane Crash Victims, 3 each side, dynamic

7 Downward Dogs to Cobra and back

Skill/Strength

Warm-up (No Measure)

Review KB Movements

Review the SDHP and Clean and Jerk with the light KB. Perform as:

Deadlift—Shrug—High Pull—SDHP

Power Clean—Jerk

*Perform as many reps as needed until moving well.

Prep for Workout

Perform:

8 Kipping Swings + 4 Pull-ups (To scale, perform attempts, or just perform the Kipping Swings.)

4 SDHP + 4 Clean and Jerks (workout weight)

4 Pull-ups + 4 Chest-to-Bar Pull-ups (use workout modification)

4 SDHP + 4 Clean and Jerks (workout weight)

Metcon

Metcon (Time)

50-40-30-20-10 – Done with a Partner

Chest-to-Bar Pull-ups

KB SDHP (53/35 lb.)

KB Power Clean and Jerks

RX+ 70/53
Scaled options:

Regular pull-ups

Pull-ups with a band

Jumping Chest-to-Bar Pull-ups

Scale KB load

Mobility

Warm-up (No Measure)

Banded shoulder stretches

Forearm and wrist stretches

Couch stretch