WOD

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

PARTNER WARM-UP

3-4 SETS EACH

P1 —> Bike for Cals (increase pace every time on the bike)

P2 —> DB Complex*

Deadlift

SA DB Swing

Muscle Clean

Press

FS

Thruster

(10:00 Cap)

Then – As a class review the Turkish Get Up with a light weight – 2 reps a side together.

Extended Warm-up

Turkish Get Up (Build to Quality Weight )

FOR QUALITY

14 DB Turkish Get-Ups (Light)*

*Alternate arms each rep. 1 rep includes the up and down portion.

Workout

Metcon (3 Rounds for time)

3 SETS

35/25 Cal Row

40 Alt. Hang DB Snatch (50/35)|(35/20)

-Rest 2:00 b/t Sets-

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

10 Toe-Touch Jumping Jacks

8 Up-Downs

6/6 BW Single Leg RDL

10 Alt Supermans

Then…

2 ROUNDS

5 Bootstrappers

5 Inch Worms + Push-ups

5/5 Single Leg Bridge Ups

Strength

Deadlift (Heavy Set of 5)

ON A 8:00 RUNNING CLOCK…

Build up to a Heavy Set of 5 Deadlift*

*Loading should be heavier than workout weight and all reps TNG.

Workout

Donny (Time)

21-15-9-9-15-21

Deadlift, 225#

Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here

Optional Finisher

Metcon (No Measure)

3 SETS

30 Sit-Ups

1:00 Hollow Hold

-Rest as Needed b/t Sets-

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Play a Game!

then…

After the game, have athletes perform the following dynamic stretching routine…

1:00 at Each Station:

Inch Worms

Bootstrap Squats

Samson Lunges

Seal Pose to Down Dog

Toy Soldier Kicks

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

30 Wall Balls (20/14)

30 Russian KB Swing (53/35)|(35/26)

Finisher

Warm-up (No Measure)

3 SETS

20 MB Russian Twists

20 Hollow Flutter Kicks

20 Banded Face Pulls

-Rest as Needed b/t Sets-

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Graduated Warm-up (R1 → R2 → R3)

3 ROUNDS (10:00 CAP)

8 Cal Row 65% → 75% → 85%

8 Ring Rows → Scap Pull-ups → Pull-ups

8 Push-ups → HR Push-ups → Burpees

8 Slam Ball Deadlift → Slam Ball G2OH → Slam Balls

8 Alt. Lunges → Alt. Cossack Squats → Air Squat

:30 Samson Stretch → Bootstrappers → Groiners

Warm-up

Warm-up (No Measure)

Set Up Stations

Rower or Bike

Slam Ball

DB/KB for Filly Lunge

Static Hold

Barbell Warm Up

– 5 Snatch Grip Deadlifts

– 5 Dip, Drive, High Pull

– 5 High Hang Muscle Snatch

– 5 Hang Muscle Snatch

– 5 OH Squat

Recovery Workout

Metcon (No Measure)

EMOM x 24 MINUTES

MIN 1 – Row for Cals

MIN 2 – AMRAP of 2 Hang Muscle Snatch + 2 OHS (45/35)|(35/15)

MIN 3 – Hollow, Superman, or Plank Hold

MIN 4 – DB/KB Filly Lunge (Light, Athlete Choice)*

MIN 5 – Slam Ball (30/20)|(20/10)

MIN 6 – Walking Rest**

*In DB/KB Filly Lunge, L-arm extended for rounds 1 & 3 and R-arm extended for rounds 2 & 4. Athlete can use any combination of equipment for the Filly Lunge or use Double KB or Double DB.

**During the walking rest…walk, breath, and recover.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 L-Side Lat Distraction

2:00 R-Side Lat Distraction

2:00 Child’s Pose

2:00 Down Dog Pose

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Play a Game!

then…

After the game, have athletes perform the following dynamic stretching routine…

1:00 at Each Station:

Inch Worms

Bootstrap Squats

Samson Lunges

Seal Pose to Down Dog

Toy Soldier Kicks

Warm-up

Warm-up (No Measure)

Light KB and Wall Ball

RKBS

5x Focus on Shoulders down and back with relaxed arms

5x Focus on relaxing grip at the top

5x Focus on breathing

Wall Ball

5x Focus on powerful leg drive

5x Focus on bringing hands down after press

5x Focus on breathing – 1 to 2 breathes per rep

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

30 Wall Balls (20/14)

30 Russian KB Swing (53/35)|(35/26)

Finisher

Warm-up (No Measure)

3 SETS

20 MB Russian Twists

20 Hollow Flutter Kicks

20 Banded Face Pulls

-Rest as Needed b/t Sets-

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

5 Inchworms

7 Single KB Sumo Deadlifts

7 Ring Rows

7 Plate G2OH

15 Plate Hops

Skill

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK…

Practice Footwork on Rope Climb*

*Practice either in full climbs or seated on box

Prior to 8 minute skill session

– :10 Hold on Rope

(This is a basic necessity for Rope Climbs. Have athletes jump and hang on the rope with straight arms for :10.

– 5-7 Rope Pull-ups

(The goal here is to try and pull up high enough that the chest touches the hands. Have athletes try their best on this one)

– 5-7 Knee to Chest

Partner Workout

Metcon (4 Rounds for reps)

IN TEAMS OF 4…

1. AMRAP x 4 MINUTES

Double KB or DB Deadlift (Athlete Choice, AHAP)

*Everytime you break 3 Burpees

-Rest 1:00-

2. AMRAP x 4 MINUTES

Rope Climbs or Strict Pull-Up

*Everytime you break 2 Burpees

-Rest 1:00-

3. AMRAP x 4 MINUTES

Double Unders

*Everytime you break (or miss!) 1 Burpee

-Rest 1:00-

4. AMRAP x 4 MINUTES

Cal Bike or Row

*Each Partner starts on different stations and rotate during the rest.

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll During Intro!

2 ROUNDS

5 Tempo Air Squats (3311)

5 Tempo Back Squats (empty bar- 3311)

:20 Hollow Hold

:20 Superman Hold

:15-:20 Active Hollow Bar Hang

8/8 Plate OH Split Squats

Into…

2 ROUNDS

5 Heels Elevated Squats (3311)

5 Toes Elevated Squats (3311)

5 Kip Swings

10 Hanging Knees to Elbows

8/8 Front Foot Elevated Split Squats (Front foot on plate, Barbell on back)

5 Tempo Back Squats (3311)-feet

– 5 Tempo Back Squats (1311)- chest up shoulders back

– 5 Tempo Back Squats (1111)- Focus on the breath at the top of every rep,

Pre-wod prep

1 Squat Clean (or Power Clean) + 2 Front Squats with the weight they plan to use for the workout

T2B Progression:

– 5 Tight Kip Swings

– 5 Big Kip Swings-pop hips

– 5 Kipping Hanging Knee Raises -knees/hips high

– 5 Kipping Toes to Something

– 5 T2B (push down on the bar, lean back)

Strength

Back Squat (1×10)

ON A 15:00 RUNNING CLOCK…

Establish Moderate-Heavy 10-Rep Back Squat*

*Not a 10RM test! Move well for all 10-Reps. Take :01 pause between each rep at the top.

Workout

Metcon (Time)

3 ROUNDS FOR TIME

15 Front Squats (135/95)|(95/65)

20 Toes 2 Bar

-9:00 Hard Cap-

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:30 Roll L-Side IT Band & Quad

2:30 Roll R-Side IT Band & Quad

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

5 Inch Worms (no Push-Up)

5 Push-Up to Pike

10 Alt Groiners

10 Alt Samson Lunges

10 Arm Circles (building in height as you go)

10 Arm Haulers

:20- :30 Hollow Hold

Then grab a light-moderate set of DBs:

2 ROUNDS

20 Plank Shoulder Taps

5/5 SA Strict Press

10m Bear Crawl

10m Quadruped Crawl

:20- :30 Superman Hold

2 ROUNDS

2 Hollow Body Wall Walks

5/5 SA DB Push Press (:03 negative)

8/8 Split Squat

100m Run

Workout

Metcon (Time)

FOR TIME

22-20-18-16-14

DB Push Press (40/30)|(30/20)

DB Suitcase Reverse Lunge

*200m Run after every full round.

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

2-3 minutes of light Rowing or Biking.

then…

3 ROUNDS

25’ Bear Crawl

25’ Frog Jumps (Jumping Air Squat)

25’ Broad Jumps

25’ Burpee Broad Jumps

Strength

Metcon (Weight)

ON A 13:00 RUNNING CLOCK…

Build to a “Heavy” Set of the Following Complex:

1 Deadlift

1 Hang Power Clean (Tall)

1 Hang Power Clean (Mid-Thigh)

Workout

Metcon (Time)

6 ROUNDS FOR TIME

10/8 Cal Row

10 Hand Release Push-Ups

8 Hang Power Cleans (135/95)|(95/65)

-13:00 Time Cap-

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Bike/Row

Into…

3 ROUNDS

5/5 KB Single Leg RDLs

5 Russian KB Swings

5/5 Single Arm KB Push Press

5 Slam Balls

5/5 Alt. Lunges

Skill

Warm-up (No Measure)

E2MOM x 12 MINUTES

MIN 1 & 2 – 3/3 Turkish Get-Up*

MIN 3 & 4 – Muscle-Up Practice/Attempts or Double Under Practice/Attempts

*Light & Controlled, Both Up and Back Down to the Ground.

**Skill is designed to focus on MU but athletes can also work on their DU in this period.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES*

400m Run (or 2:00 any Mono Mov’t)

30 Air Squats

30 Sit-Ups

400m Run (or 2:00 any Mono Mov’t)

30 KB Swing (53/35)|(35/26)

30 Plate Hops

400m Run (or 2:00 any Mono Mov’t)

30 Slam Ball (20/15)|(15/10)

30 Lunges

*At a Moderate & Smooth Pace Throughout