Thursday

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Bootstrapper

:30 Cossack Squats

:30 Inch Worms

DL Focused Warm-up (with a barbell)

2 ROUNDS

5/5 RDL

:30 Mountain Climbers

10 Sumo Deadlifts

:30 Up-Downs

10 Deadlifts

Skill

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – 3 Push-Thru*

MIN 2 – 5 Deadlift (Build to Workout Weight)

*1 Push-Thru = 1 Push-Up + Sit-Thru Left + Sit-Thru Right

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15 Deadlifts (225/155)|(155/105)

30 Sit-ups

15 Push-ups*

*Hand-Release Optional

Wednesday

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Start off with 2:00 of Run, Row, or Bike just to get the blood flow going.

3 ROUNDS (1st Round w/PVC Pipe)

5 Inchworms

5 Behind the Neck Snatch Grip Presses

5 Behind the Neck Snatch Grip Presses in Quarter Squat

5 Sots Press

5 Back Squats

5/5 Cossack Squats (Barbell in Back Rack Optional)

Strength

Power Snatch (3×5)

Power Snatch*

*Today’s goal is to hit 3 moderate sets of 5 at the same weight across. No misses and perfect mechanics. This is not 5RM.

Workout

“POWER PLUS AMANDA” (Time)

FOR TIME

11-9-7-5

Power Snatch (135/95)|(95/65)

Bar Muscle-Up

-15:00 Hard Cap-
Hero AND a Named Workout?!  Let’s do this!  Amanda Miller was a 2009 CrossFit Games athlete, placing 55th in her division. Less than a year later, Amanda passed away from recurring Melanoma.  The Hero/Girl workout “Amanda” was the first event in the 2010 CrossFit Games.  This workout is an amazing test of Olympic lifting and gymnastics proficiency, skill, and stamina.

Tuesday

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

200 M Run (start :20 easy→ :20 moderate→ :20 hard)

Then go into…

2-3 ROUNDS:

5 Inch Worms + Push-Up

10 Scap Pull-Ups

10 KB Goblet Squats (pause :01 at the bottom)

10 KB Good Mornings

Workout

Metcon (Weight)

EMOM x 24 MINUTES

MIN 1 – 2-3 Front Squats (Athlete Choice, Heavy*)

MIN 2 – 12/10 Cal Bike OR 100 M Run

MIN 3 – 2-3 Rope Climbs

MIN 4 – :45 Static Hold (Athlete Choice**)

*Bar for the Front Squat can come from the rack or the floor.

**Options for Static Hold…

Hollow Hold

Superman Hold

Plank Hold

L-Sit

Wall-Sit

Tuck Hold

Bar Hang

Ring Support Hold

Bottom Dip Hold

KB Front Rack Hold
Log your weight for the Front Squat.

Monday

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

3-5 Minutes of Foam Rolling then…

AMRAP x 5 MINUTES

10 Glute Bridges (pause :01 at the top)

10 Barbell Elbow Punches (5/arm with empty barbell)

5 Strict Press (pause :01 at the top)*

5 Burpees Over Bar (can jump over Jump Rope if needed)

20 Single Unders (or 10 DU)

Strength

Push Press (10RM)

ON A 12:00 RUNNING CLOCK…

Establish 10RM Push Press*

*Max 2 attempts at 10RM

Workout

Metcon (3 Rounds for time)

EVERY 4:00 x 3 SETS

15 Burpee Over Bar

20 Push Press (115/75)|(75/55)

30 Box Jump (20 or less)

Optional Finisher

Metcon (Time)

FOR TIME*

Hit a 4th Set of the Workout!

*Rest at least 3:00 minutes after the end of the workout, then hit a 4th & final set!

Sunday

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND…

:30 at each station, non-stop:

-Jumping Jacks

-Up Downs

-Sit Ups

-Mt. Climbers

Then in teams of 3…

AMRAP x 2 MIN

P1 – 2 Burpees + 1 Push-Up

P2 – KB Farmer’s Carry Hold

P3 – Rest

AMRAP x 2 MIN

P1 – 50m Jog Relay

P2 – KB Farmer’s Carry Hold

P3 – Rest

AMRAP x 2 MIN

P1 – 1 Lungester w/ Med Ball (Lunge, Lunge, Thruster then pass to partner)*

P2 – KB Farmer’s Carry Hold

P3 – Rest

Workout

Metcon (AMRAP – Reps)

PARTNER WORKOUT*

IN TEAMS OF 3…

AMRAP x 10 MINUTES

Max Bench Press (135/95)|(95/65)

-Rest 3:00-

AMRAP x 10 MINUTES

Max 100m Sprints

-Rest 3:00-

AMRAP x 10 MINUTES

Max DB “Lungesters” (40/30)|(30/20)**

**1 Rep Lungester = 1 FR Lunge Left + 1 FR Lunge Right + 1 Thruster

*Partner 1 works while Partners 2 & 3 rest. Partners alternate as needed. During each AMRAP, Kettlebells (70/53)|(53/35) must be held in farmers hold by one partner. Bells can not touch the ground and must be handed off between partners. If the bells go to ground during the AMRAP, all athletes must stop work and run a penalty 400m lap. In rest period, bells can go to the ground.

Friday

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

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Hit the Open workout at max effort.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

4 PVC Passes

4 Below Knee Muscle Snatch

4 Behind Neck Push Press

4 Up-Down Over Bar

Workout

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

FOR RECOVERY

15:00 Stretch & Mobilize as Needed

Friday

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Game Time!

Then…

2 ROUNDS…

20 Jumping Jacks

20 Mountain Climbers

20 Lunges

20 Hollow Flutter Kicks

20 Air Squats

10 Groiners with Twist

10 Forward Leg Swings (each side)

10 Lateral Leg Swings (each side)

Prep:

2 Rounds:

Review the movement then do 0:30 of it. Complete this for each movement

Double Unders

FOCUS → Elbow position and wrist speed (keep the elbows close to the body, hands slightly in front of the body, and spin rope with wrist action).

Double DB Snatch

FOCUS → Powerful hip through the middle of the movement

QUICK PROGRESSION…

-DBL DB DL

-DBL DB DL + SHRUG

-DBL DB DL + SHRUG + CLEAN

-FULL MOVEMENT

Med Ball Hang Squat Clean

FOCUS → Speed underneath the object (move body down fast…get tall then get small!)

QUICK PROGRESSION…

-MB HANG + SHRUG

-Hold top of position…MB TIPPY TOES + SHRUG then…FAST UNDER!

-FULL MOVEMENT (no pause)

Med Ball Press

FOCUS → Rigid Body in Setup & Strong OH Position

Bike / Rower/Run

FOCUS → Finding your own smooth and consistent pace! If running – do a time trial and chose a distance that takes you 45/50 Seconds.

Recovery Workout

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 — AMRAP of 10 Double Unders + 5 Double DB Snatch (light)

MIN 2 — Row or Bike, Moderate Effort (Or Run a distance that takes you 45-50 seconds)

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of 5 Med Ball Hang Squat Clean + 5 Med Ball Strict Press

MIN 2 — Row or Bike, Moderate Effort

*This recovery effort is to set-up tomorrow’s Open Workout. Pre-gameday, we want a good sweat, lots of ROM, and walk away feeling great. During this year’s Open we will see a new format every week.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling or 5:00 Flow Stretching

Thursday

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Class 400m jog (or 2:00 bike/row if cannot run)!

Then…

4 ROUNDS

:20 Mt Climbers

:20 Bottom of Squat Hold

:20 Inch Worms

Workout

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
*Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

4:00 Calf & Ankle Work on KB or Bar

4:00 Dragon Stretch

*Each exercise is 2:00 on one side and 2:00 on opposite.

Wednesday

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Jog – 200m Run (Round 2)

14 Step Back Lunges

7 Bent Over Row (w/ empty barbell, :02 pause at chest)

7 Jump Squats (focus on powerful, not high jump)

7 Barbell Good Morning

Then into a more specific barbell warm-up…

2 ROUNDS

5 Slow Deadlifts (pausing at mid-thigh)

5/5 Full Grip Elbow Punches

10 Tall Muscle Cleans

POSITION DRILL — 3-5 Reps, slow…

Mid-shin → Below Knee → Mid-thigh (pause at each point)

FOCUS… keep the bar close to the body and really feel the positions

FOOTWORK DRILL — 3-5 Reps, fast…

Without a bar…fast footwork from hips to shoulder position

FOCUS… drop fast to the receiving position

HANG POWER CLEAN — 3-5 Reps

FOCUS…extension through the middle then fast pull under to the position we just worked on in the footwork drill

PAUSING POWER CLEAN (from ground) — 3-5 Reps

From ground to mid-thigh (pause) then fast extension

FOCUS…getting the bar to the proper position before getting explosive

2 SET x FULL POWER CLEAN (from ground) — 3-5 Reps

perform full movement & add load in second set.

*From here, go right into your 5×3. After the 5×3 we will go through options for the movements in the wod.

Strength

Power Clean (5×3)

5×3

Power Clean*

*Today’s goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics. This is not 3RM.

Workout

“ELIZA-PLUS” (Time)

FOR TIME

27-21-15-9

Power Clean (135/95)|(95/65)

Ring Dip or HR Push-up

Optional Finisher

Warm-up (No Measure)

3 SETS

15 Barbell Bent Over Rows (Supinated Grip)

15 DB Strict Press (Light)

Tuesday

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

3-4 ROUNDS…

100m Row *Legs Only → 100m Row *Arms Only→ 200m Row *Arms + Legs

8/8 DB Filly Lunges

10 DB Bent Over Rows

10 DB Death March

Prep for WOD:

A big focus of today’s workout is the increasing distance Row.

1. Move at a steady pace for 1 min – Focus here on breathing in on the way in, and out on the way out

2. Row with legs only

– Focus here on coming up onto the ball of the foot when we are in our starting position, and driving through the middle of the foot as we push out

3. Row with legs and back (arms stay long)

– Focus here on timing! As soon as we drive out of our starting position, start to lean back

4. Row with the full stroke (slow it down here)

– Focus here on each step on the way out and back in- legs, back, arms, then arms, back, legs

After – perform 15 strokes, increasing speed every 5. Focusing on each point of performance during the row.

After the rowing drills, take some time to go over the options for Strict Pull-Ups:

Banded Strict Pull-Up

Ring Row with Feet on the Ground

Ring Row with Feet Elevated

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

400m Row*

15 Up-Downs

10 Strict Pull-ups

*Row increases 50m every round (400, 450, 500…). Reset the rower before the start of each round.

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

3:00 Lat Rolling

3:00 Banded Distraction

3:00 Pec Smash with Ball or Bell

*Each exercise is 1:30 on one side and 1:30 on opposite.