WOD

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP…

3-4 Sets for QUALITY:

10 Groiners (hold 1-2 seconds on each side every rep)

5 Standard Stance Air Squats

5 Narrow Stance Air Squats

5 Wide Stance Air Squats

:30 Plank to Pike

After the GWU, partner up and get into the Specific Warm-Up for the 10RM Front Squat.

3 ROUNDS…

3 Partner Front Rack Stretch w/ PVC/ partner*

3 Partner Wall Squats (32×1)**

With an empty barbell…

5 Front Squats at 33X1 Tempo

10 Front Squats at 11×1 Tempo

Strength

Front Squat (10RM)

ON A 15:00 RUNNING CLOCK…

Establish 10RM Front Squat*

*Max 2 attempts at 10RM

Workout

Metcon (Time)

FOR TIME

20 Front Squat (135/95)|(95/65)

40 Sit-ups*

40 Plate OH Step-Back Lunges (25/15)|(15/10)

15 Front Squat (155/105)|(115/75)

30 Sit-ups

30 Plate OH Step-Back Lunges

10 Front Squat (185/125)|(135/95)

20 Sit-ups

20 Plate OH Step-Back Lunges

10 Front Squat (185/125)|(135/95)

*GHD Sit-ups Optional

**For the Plate OH Lunges, Plate must be held OH at extension.

-16:00 Time Cap-

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

4 ROUNDS*

100m Run

8 Sumo DB Deadlift

8 DB Bent Over Row

8 DB Arnold Press

50ft OH Carry*

-10min Cap-

*Increase pace each round

**Hold both DBs overhead as athletes walk the 50ft

Workout

Metcon (Time)

FOR TIME

800m Run

13 HSPU (or DB Push Press)

13 DB Muscle Clean (50/35)|(35/25)*

13 Box Jumps (30/24)

400m Run

13 HSPU (or DB Push Press)

13 DB Muscle Clean (50/35)|(35/25)*

13 Box Jumps (30/24)

200m Run

13 HSPU (or DB Push Press)

13 DB Muscle Clean (50/35)|(35/25)*

13 Box Jumps (30/24)

*Sumo stance for DB Muscle Clean

Cool Down

Warm-up (No Measure)

5:00 Foam Rolling Focus on Upper Back and Lower Legs

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

8 KB DL

16 Mountain Climbers

8 Scap Pull-ups

8 Lunges

-rest 1:00*-

AMRAP x 3 MINUTES

8 Russian KB Swings

8 Plank Jump Tucks**

8 Kip Swings

8 Step Ups

Workout

Metcon (3 Rounds for reps)

3 SETS FOR REPS

AMRAP x 3 MINUTES

Russian KB Swing (70/53)|(53/35)

into…

AMRAP x 3 MINUTES

Up-Down + Pull-Up*

*1 Up-Down + 1 Pull-up = 1 Rep

into…

AMRAP x 3 MINUTES

Single DB Box Step-Up (50/35)|(35/25)

-Rest 3:00 b/t Sets-

Cool Down

Warm-up (No Measure)

3:00 Slow Pedal on Bike

2:00 Walking Rest

1:00 Rebound Rest*

*Rebound = Lay & Breath Slow!

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

AMRAP X 4 MINUTES

6 Push-ups

8 Kipping Swings

10 Air Squats

-THEN-

SPECIFIC WARM-UP

AMRAP X 6 MINUTES

:30 Barbell Press to Overhead Hold

:30 Slow Elbow Punches

:30 Squat Hold (No Barbell…focus on opening up the bottom of your squat)

Teaching

THRUSTER — Reps will be performed with a barbell and the group will perform each movement on the coaches call. This is a great opportunity to see movement as a progress to the next movement.

— 8 Strict Press — Focus will be on locking out overhead for full range of motion and leading with the elbows on the way down

— 8 Pause In Dip Position Push Press — Focus on the torso remaining vertical as the hips and knees flex in the dip

— 8 Push Press — Focus on a quick down and up drive with the hips

— 8 Tempo ¼ Front Squats (32×1) — Focus on making sure that athletes are able to maintain control of the Front Rack position

— 8 Front Squats — Focus on maintaining a brace core throughout the entirety of the movement

— 8 Thrusters — Focus on a good barbell position in the Front Rack and driving out the bottom of the squat with speed to accelerate the weight overhead

DOUBLE UNDER — We will look to get our athletes show practice time with the rope today with the hope to better improve their Double under skills!

— :30 Single Unders — Focus on consistency with each jump

— :30 High Jump Single Unders — Focus on timing the jump as the athletes jump higher than normal

— :30 Double Under Attempts — Focus on getting the rope under twice and attempting to repeat this action

— :30 Penguin Slaps — Focus on the timing of the slap as they extend into the air

— :30 Double Unders — Focus on the rhythm of the jump and sound of the rope to get multiple reps

For the remaining 3:00 give athletes some time to practice as you walk around the room and further make corrections.

Extended Warm-up

Thruster (1×3)

ON A 10:00 RUNNING CLOCK…

Build to a Moderate Set of 3 Thruster

Workout

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

1:30 Bike/Row/Run (Moderate Pace)

:30 Tuck Hold

:30 Arch Hold

8/8 Single Arm DB Thruster (Light/Moderate)

Workout

Metcon (4 Rounds for reps)

4 SETS NOT FOR TIME

3/3 DB Turkish Get-Up*

15 DB Bent Over Row (2121)

25 Weighted Sit-ups (Athlete Choice)**

Max Unbroken Strict Dips***

-Rest as Needed Between Sets-

*On TGU, perform 3 reps on L side then 3 reps on R side.

**For weighted sit-up, use single object across chest.

***Dips can be performed on rings, bars, or boxes…goal is at least 10 reps per set whether unbroken or not.

Finisher

Metcon (Calories)

IN TEAMS OF 3…

ON A 10:00 RUNNING CLOCK…

Max Cal Bike or Row

*Partner 1 works while partners 2 & 3 rest. Alternate partners as needed.

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

10 Cal Row

10 Alt. Samson Lunge Stretches

10 Up-Downs

20 Mountain Climbers

Workout

Death Row (AMRAP – Rounds)

EMOM x 20 MINUTES

MIN 1 — 20 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.

Finisher

Warm-up (No Measure)

3 SETS

15 Slow Tuck-Ups on Rower

1:00 Hollow Rocks

-Rest as needed b/t Sets-

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Double Unders

12 Alt. Lunge w/ PVC Pass

6 OHS (:02 descent and :02 pause in bottom)

:15 Wide Grip Hang (from pull-up bar)

Prep for Strength portion. (Review pull up and toes to bar after strength)

Empty Barbell to Start — Focus on slow tempo and positions…

2 SETS

7-10 Snatch DL

7-10 Strict Barbell High Pull

7-10 Dip, Drive + High Pull

7-10 Behind Neck Strict Press

7-10 Tall Muscle Snatch

Heaving Snatch Balance — Barbell in Back Rack Focus on Fast Drive Under

3 SETS x 5 REPS

Set 1, Focus → Simple Jump and Land

Set 2, Focus → Footwork and Movement from Jump to Land Position

Set 3, Focus → Speed Under the Bar

**Add light weight to the bar**

Power Snatch Progression — Build movement to Full ROM

3 REPS…STEP 1 → Hang Power Snatch, focus on extension through the middle AND the strong finish under the bar

3 REPS…STEP 2 → Above Knee to Hang then Power Snatch, focus on patience to mid-thigh THEN the strong finish under the bar

3 REPS…STEP 3 → From Ground to Hang then Power Snatch, focus on steady full up the body and getting bar to mid-thigh BEFORE getting explosive.

**From here, add more weight to the bar and perform 1 Set of 2 Reps before getting into the Strength Session**

Strength

Power Snatch (EVERY 1:30 FOR 6 SETS x 2 TNG Power Snatch)

EVERY 1:30 FOR 6 SETS

2 TNG Power Snatch

*Build to a moderate-heavy double in sets 1-3 then use same weight across for final 3 sets.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

3 Power Snatch (155/105)|(115/75)

6 Toe 2 Bar

6 Strict Pull-ups

6 Toe 2 Bar

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

2-3 SETS FOR QUALITY

200m Jog

10 Alt Single Leg Good Mornings (with light DB)

:10 Hollow Hold

10 DB Thrusters (:01 pause at top)

:10 Hollow Hold

10 Up-Down + Box Tall Step-Up (Jump in rounds 2 and 3)

Prep for the Skill and review movements.

Skill

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – 3-5 Tall Box Jumps*

MIN 2 – 2-3 Wall Walks

*Suggested max height of 36″

After Skill – teach and load deadlift:

Load barbell with some light weight.

3 Bar Approaches + “Get Set”

Focus → approach the bar, set your midline, and take the tension out of the bar like you are about to pull. Bar shouldn’t move off the ground but you should feel TIGHT!

3 Bar Approaches + Pull to Below Knee

Focus → smooth drive through the full foot…torso angle stays relatively consistent (hips and shoulders are moving up and down at the same rate)

3 Bar Approaches + Pull to Above Knee

Focus → same as first 2 sets but now also thinking about the knees moving out of the way of the bar and NOT moving the bar around the knees

3 Bar Approaches + Full DL (not TNG)

Focus → same as first 3 sets but now adding the more significant change in the torso angle AFTER the bar clears the knees (this is where you squeeze your butt and stand all the way up!)

Add Load! Build bar to a moderate load…

3 Sets x 3 Reps TNG DL → Add Load Every Set

Focus → Same as above but now adding the BOW then BEND cue.

Review WOD movements.

Workout

Metcon (3 Rounds for reps)

3 SETS (4:00 ON / 2:00 OFF)

200m Run

20 Box Jump Over (24/20)

20 Wall Balls (20/14)|(14/10)

Max Deadlifts (275/185)|(185/125)

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS*

60 Single Unders

10 Lunge → Goblet Lunge → 4/4 KB OH Lunge

7 Push-ups → :20 Ring Support Hold → 7 Dip Negative

10 KB DL → 10 KB Russian Swing → 7 KB American Swing

10 Sit-up → 10 Leg Lift → 10 Hanging Knee Raise

Swap out for a heavier KB

Perform the following

5 KB Deadlift

5 Russian Swings

BOX JUMPS

8 Step Ups

6 Box Jump Step Down

PLATE OH LUNGE

4 Plate G2O

4 Plate at Chest Lunges

4 Plate OH Lunges

V-UPS/BICYCLE CRUNCH

Review and perform 10

REHEARSAL – 10 Reps of Each

KB Swing, Box Jump, OH Lunge, V-Ups

-Rotate-

Box Jump, OH Lunge, V-ups, KB Swing

-Rotate-

Just stand at their next station: OH Lunge, V-ups, KB Swing, Box Jump

**Discuss logistics!

Workout

Metcon (4 Rounds for reps)

4 SETS*

1:00 Russian KB Swings (70/53)|(53/35)

1:00 Box Jumps (24/20)

1:00 Plate OH Lunge (45/35)|(35/25)

1:00 Alt. V-Ups or Bicycle Crunches

-Rest 1:30 b/t Sets-

*Athletes should start each set at a different station and complete the full set in that new order. Rotate down the list.

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Row/Bike/Run INCREASING EFFORT

MIN 1: EASY

MIN 2: EASY+

MIN 3: MODERATE

-THEN-

3 ROUNDS FOR TIME

10 Tempo Air Squats (33X1)

15 PVC Good Mornings

10 Cossack Squats

**5 MIN CAP on the 3 Rounds**

Workout

NCFIT Baseline – Strength (Weight)

ON A 20:00 RUNNING CLOCK…

Build to 5RM Back Squat
*Rest at Least 5:00 before Sprint Effort.

NCFIT Baseline – Sprint (AMRAP – Reps)

AMRAP x 2 MINUTES

Max Calorie Bike
You can do Bike or Row for this portion – Feel free to alternate with the bike – put whatever machine you use in the comments.

For a run it would be a 400m sprint – if you do this, enter extra performance in wodify.

Optional Cool Down

Warm-up (No Measure)

OPTIONAL COOL DOWN

3 SETS WITH A PARTNER

Alternate 200m Run & Flow Stretching*

*Cycle between…

Up-Dog

Down-Dog

Seated Forward Fold

Trunk Twist (L)

Trunk Twist (R)

1 Runs – 1 Stretches – Switch