WOD

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Mini Triathlon Warm-Up just to get everyone moving and the heart rate up!

2:00 Run

2:00 Bike

2:00 Row

Then move into Teaching Warm-up!

Workout

Metcon (5 Rounds for reps)

“TABATA”

8 SETS EACH, :20 ON / :10 OFF

TABATA 1 – Plate Ground to Overhead (45/35)|(25/15)

TABATA 2 – Alt. V-Up

TABATA 3 – Plate OH Lunge (45/35)|(25/15)

TABATA 4 – Box Jump (20/16)

TABATA 5 – Cal. Bike

-Rest 1:00 b/t Each Full Tabata-

Finisher

Warm-up (No Measure)

ALTERNATING TABATA

T1 – Banded Tricep Pull-Down

T2 – Double DB Curl (light)

*8 Sets Each, Alternating Movements.

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

10/8 Calories on the Bike (Increasing effort)

5 Inch Worms

8 Arm Haulers

8 Scap Pull-ups

8 Bootstrappers

8 Sots Presses (PVC)

Into…

2 ROUNDS*

5 Behind the Neck Snatch Press

5/5 Alt. Cossack Squats (Back Rack optional)

5 Hang Muscle Snatches

5 Snatch Balance

*First round with PVC / Second round with BB

Warm-up

Warm-up (No Measure)

Squat Snatch Drills

5x Snatch Grip Deadlifts

3x Behind the Neck Push Jerk + OH Squat

5x Snatch Balances

5x Hang Power Snatches

5x Power Snatches

5x Squat Snatches

Quickly Build To Wod Weight

Pull Up Prep

Rehearsal Round

3 Squat Snatches

3 Strict Pull Ups

Workout

Metcon (Time)

FOR TIME

12-9-6-3-6-9-12

Squat Snatch (95/65)|(65/45)

Strict Pull-up

Finisher

Metcon (Time)

PARTNER FINISHER

IN TEAMS OF 2…

125 Cal Bike*

*P1 works while P2 rests. Partners can alternate as needed.

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

2-3 min of Thoracic mobility with a foam roller then foam rollers go away and grab a barbell!

1 set of each, starting with:

15 Banded Face Pulls

10 BB Strict Press

5/5 Split Squats

Then:

15 Banded Lat Pull Downs

10 BB Push Press

10 Alt Jumping Lunges

Then:

20 Shoulder Taps

10 BB Push Jerks

10 Alt Jumping Lunges

Strength

Metcon (Weight)

ON A 12:00 RUNNING CLOCK…

Build to “Moderate-Heavy” Set of the Following Complex*:

1 Push Press

2 Push Jerks

1 Split Jerk

*Bar should come from the ground and be power cleaned to the shoulders.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 4 MINUTES

4 Jerks (155/105)|(115/75)

4 Lateral Burpee Over Bar

-Rest 2:00-

AMRAP x 3 MINUTES

3 Jerks (135/95)|(95/65)

3 Lateral Burpee Over Bar

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Foam Rolling T-Spine

3:00 Foam Rolling Mid/Low Back

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Row Specific Warm-up

then…

Tabata-Style Warm Up (:20 work, :10 rest) for 2 rounds of the following movements…

– Superman Rocks

– Mountain Climbers

– Banded Good Mornings

– Plate Hops

Skill

Warm-up (No Measure)

EMOM x 10 MINUTES

MIN 1 – Double Under or Triple Under Practice

MIN 2 – Row 200/150m

Workout

Metcon (Time)

FOR TIME

1000m Row

100 Double Unders

750m Row

75 Double Unders

500m Row

50 Double Unders

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

15 Jumping Jacks

10 Lunges

10 Double DB Sumo Deadlifts

10 Up-Downs

10 Push-ups

Into…

2 ROUNDS

15 Single/Double Unders

10 Step-ups

10 Slam Ball G2OH

10 DB Burpees

10 Ring Rows

– 10 Minute CAP –

Double Under Prep

:15 each

– Single Unders

– 2 Singles + 1 High Jump

– High Jumps

– 2 Singles + 1 Double

– 1 Single + 1 Double

– :20 Double Under Attempts

Devil’s Press

– 6 Alt. DB Snatches

(Focus on fast opening of the hips and lockout arm position overhead)

– 3 DB Burpees

(Focus on keeping a tight and flat back as you stand with the DBs)

– 3 Devil’s Presses

(Focus on landing with a wide stance and really using the hips to drive the DBs overhead)

Prep for WOD – Do a rehearsal if needed.

Row 100m

10 Singles or Dubs

5 Box Step Up Overs

5 Slam Balls

2 Devils Press

2 Tempo Ring Rows (1111)

Recovery Workout

Metcon (Time)

3 SETS FOR QUALITY

750m Row

75 Single Unders or 50 Double Unders

25 Box Step Overs (24/20)

25 Slam Balls (30/20)|(20/10)

10 DB Devil’s Press (35/25)|(25/15)

10 Tempo Ring Rows (1111)

-At least 1:00 Walking Rest b/t Sets-

-30:00 Time Cap-

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Group Mobility or Stretching

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Coach B’s Junkyard Dog Warm-up!

Then – Warm Up Squat Clean

3-5 Reps of each as a class

Clean Grip Deadlift

Hang Muscle Clean

Elbow Punches

Hang Power Clean – Focus on a squat stance landing.

Front Squat (21X1) – Focus on control on the way down/in the bottom and an EXPLOSIVE stand. You should be driving out of the bottom with aggression.

Hang Squat Clean

Full Squat Clean

Strength

Squat Clean (1×3)

ON A 8:00 RUNNING CLOCK…

Build to Squat Clean for the Workout

*Shorter time here is intentional…weight should be something that is “heavy” but you know you can hit for an automatic single every time.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES*

5 Pull-Ups

10 Push-Ups

15 Air Squats

*Every 3:00, including at 3,2,1 go…perform 3 Squat Cleans (Athlete Choice, Heavy).
Please note load for squat clean.

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog then…

25ft High Knees

25ft Butt Kickers

25ft Bear Crawl

25ft Quadruped Crawl*

25ft Karaoke

25ft Over the Fence, Under the Fence

200m Jog then…

5 Bootstraps

10 Alt Groiners with Twist

10 Split Squats/leg

10 Single Leg RDL/leg (with or without weight)

20 Plank Shoulder Taps

3 Wall Walks

Review movements for first WOD – Go through all progressions as a class, and then determine how you will complete the WOD.

Skill

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – :45 Single Leg Squat

MIN 2 – :45 Wall Walk

MIN 3 – :45 Hollow Hold

*Goal for the :45 is QUALITY reps of each movement.

Workout

Warm-up (No Measure)

Warm up for the next WOD

Back Rack Thruster:

– 10 Elbow Punches (Bar in Back Rack)

– 5 Strict Press

– 5 Back Squats

– 5 Back Squats + Behind the Neck Strict Press

– 5 Back-Rack Thrusters (focusing on being patient in the press until the hips extend)

Because this is a new movement, work up slowly in weight!

The Strict Press will greatly determine the workout weight that you will use, so you should be keeping the weight on the lighter side today!

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

7 Deadlift (75/55)|(45/35)

3 Strict Press

7 Back-Rack Thrusters

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5:00

8 SA DB DL/Arm (Feet outside DBs)

:30 Filly Hold/Arm *

8 Up-Downs

16 Alt Prisoner Step-Ups **

*Filly Hold: 1 KB in Front Rack, 1 KB in Suitcase Hold- hold for :30 then switch

**Prisoner Step-Up: Hands behind head, chest up!

Rest 1:00-2:00 to explain the next movements.

Then

AMRAP x 5:00

8 SA DB Front Squat/Arm

:30 Double KB Front Rack Hold

:30 Double KB Farmers Hold

8 Burpees

8 Box Jump Step Down

With the same DB from the Warm-Up perform:

5 Single DB Power Cleans Right Arm

5 Single DB Power Cleans Left Arm

4 Single DB Power Cleans *

*Pause at the shoulder and pass the DB across the body to the other arm.

Prep for WOD

Workout

Metcon (No Measure)

E2MOM x 24 MINUTES

MIN 1 & 2 – 15 Up-Downs then…Max Alt. DB Clean (Athlete Choice, Heavy)

MIN 3 & 4 – 15 Box Jumps (24/20) then…Max Toes 2 Bar

MIN 5 & 6 – Heavy Hold…Mixing it Up!*

*Rounds 1 & 3 – Max Distance KB Farmer Carry (70/53)|(53/35)

Rounds 2 & 4 – Max Distance KB Front Rack Carry (70/53)|(53/35)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

2-3 ROUNDS (8 min CAP)

10 PVC Pass Thrus

10 Plate Strict Press

25ft Waiter Walk R*

25ft Waiter Walk L

10 Alt Groiners

20 Plank Shoulder Taps**

2 Wall Walks (Round 1- only half wall)

*Waiter Walk = Plate balancing in the palm of the hand, with that arm extended overhead, walk with the plate 25ft, then switch hands.

5 Behind the Neck Strict Press (pause :02 at the top)

5 Behind the Neck Press + Overhead Squat

5 Overhead Squats

5 Snatch Grip Deadlifts

5 Power Snatch

5 Overhead Squats

2 wall walks, pausing :10 at the top of each

5 HSPU Negatives

5 HSPU

Strength

Overhead Squat (10RM)

ON A 12:00 RUNNING CLOCK…

Establish 10RM Overhead Squat

*Max 2 attempts at 10RM

Workout

Metcon (Time)

FOR TIME

200m Run

15 Hang Power Snatch (95/65)|(65/45)

15 Overhead Squat

15 HSPU (Scale to Box HSPU or Seated DB Press)

400m Run

15 HSPU

15 Overhead Squat

15 Hang Power Snatch

200m Run

-12:00 Hard Cap-

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Foam Rolling L-Side Lat

2:00 Foam Rolling R-Side Lat

2:00 Foam Rolling T-Spine

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Play a Game!

Partner Workout

Metcon (No Measure)

IN TEAMS OF 2…

AMRAP x 15 MINUTES

P1 – Row or Bike for Cals

P2 – 5 DB Bent Over Rows + 10 Up-Downs + 15 Slam Balls

-Rest 2:00-

AMRAP x 15 MINUTES

P1 – Row or Bike for Cals

P2 – 5 Push-ups + 10 Step-Ups (24/20) + 15 Air Squats

*In both AMRAPs, P2 is the pace-setter. P2 completes a full round of the work while P1 is on the bike or rower. Once P2 finishes a full round, athletes switch. Score is the total number of calories.
Split up the use of the bikes as much as you can. No team should be on the bike the entire time. If your team is on the bike for all of one AMRAP then they should be on the rower for all of the other. Coaches will split up the best they can.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling or 5:00 Flow Stretching