WOD

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

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Pick A Game-

Farmers and Lumberjacks

Wallball Tic Tac Toe

MOBILITY

Hit one general upper and lower body mobility piece

Active Chest Stretch: 1 Minute

Pigeon Pose: 1 Minute Each Side

Ankle Post Stretch: 45 Seconds Each Side

Skill/Strength

Warm-up (No Measure)

MOVEMENT PREP + REHEARSAL

1 Round

:15 Seconds Movement 1

:15 Second Transition

:15 Seconds Movement 2

Metcon

Metcon (No Measure)

On the Minute x 20

Odd: Movement 1

Even: Movement 2

Examples-

Practice Option 1:

Odd Minutes: 30 Seconds Double Under Practice

Even Minutes: 3-6 Handstand Push-ups

Practice Option 2:

Odd Minutes: 1-2 Ring Muscle-ups

Even Minutes: 30 Seconds Handstand Walk

Practice Option 3:

Odd Minutes: 5 Power Snatches (40%)

Even Minutes: 1 Rope Climb

Cardio Option 1:

Odd Minutes: 1 Minute Bike

Even Minutes: 1 Minute Sit-ups

Cardio Option 2:

Odd Minutes: 12 Calorie Row

Even Minutes: 12 Burpees

Mobility

Warm-up (No Measure)

Roll out areas as needed!

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Team 1k Row!!

In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of Push-up to Down-Dog)

With Same Partner…

AMRAP x 5 MINUTES

5 Burpees in-sync

10 Sit-ups in sync

15 Air Squat + Jumping Jack in-sync*

*1 Rep = 1 Air Squat + 1 Jumping Jack for 15 total.

Teaching and Prep

200m Jog, Below Race Pace

into…

4 x 100m Quick Pacing via Line Drills

Set 1 & 2 – Moderate Pace, focus on breathing and smooth stride turnover.

Set 3 & 4 – Race Pace, focus on finding and maintaining sustainable pace.

PART 2 Review

Discuss movement standards – and modifications – then perform the following

4 Pull-ups

8 Push-ups

12 Sit-ups

NCFIT Baseline – Aerobic (Time)

ON A 12:00 RUNNING CLOCK…

Run 1 Mile then in Remaining Time Max Meters on Rower
*Score is mile time. Please also note the number of meters accomplished after the mile in the notes.

**Rest at Least 5:00 before the Bodyweight AMRAP

NCFIT Baseline – Bodyweight (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

6 Strict Pull-ups

12 Hand Release Push-ups

18 Sit-ups

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 9 MINUTES

100m Row

10 Alt. SA DB Deadlift (sumo stance)

5/5 SA DB Overhead Lunge

10 Jumping Air Squats

5/5 SA DB Strict Press (squat width stance)

Prep for Movements

6 Reps → JUMP & LAND

6 Reps → DB Alt Hang Snatch (no split, switch on way down)

6 Reps → DB Alt Split Jerk (split! switch DB on way down)

Then…COMBINE THE TWO!

6 Reps — HDBSS…full movement for the workout.

**Here is your opportunity to move weight up or down on the DB**

Pre-workout

3 SETS

8 Alt. HDBSS (with workout weight)

8 Wall Balls (increasing the weight on the WB in round 2 or 3)

Workout

Metcon (AMRAP – Reps)

EMOM x 21 MINUTES

MIN 1 – 12 Alt. DB Split Snatch (50/35)|(35/25)*

MIN 2 – 12/10 Cal Row

MIN 3 – Max “Unbroken” Wall Balls (30/20)|(20/14)

*For Split Snatch, arms alternate each rep. Feet can stay in same split position or alternate. Score for workout is total Wall Balls.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

4:00 Foam Rolling Quads & IT Band

4:00 Foam Rolling Upper Back & Lats

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up (7 min cap)

3-4 SETS

7 Barbell Stiff-Legged DL

7 Barbell Bent Over Row (:02 pause at sternum)

7/7 Leg Swings (barbell in flaghold)

7/7 Alt. Groiners

14 Barbell Hops

Movement Teaching

-Add 15’s or 25’s to your barbell for light load, but enough so you have plates on your barbell.

Coach will go through teachings and reps.

After strength portion – prep for WOD quickly.

50 M Run

10 Singles

50m Run

10 Double Unders

Strength

Deadlift (3-3-3-3-3)

Deadlift*

*Build to 3RM Deadlift.

Workout

Metcon (Time)

FOR TIME

200m Run

Into…

3 ROUNDS

15 Deadlifts (185/135)|(135/95)

50 Double Unders

into…

200m Run

-10:00 Hard Cap-

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

400m Med Ball Line Run!

Then…

– 10 Reps in unison PVC Pass

– 10 Reps in unison PVC Behind Neck Press

– 20 Reps Med Ball Squat and Toss Back and Forth (3-4 feet apart)

– 20 Reps Med Ball Twist and Hand Off (seated back to back)

– 10 Reps Med Ball Burpee and Chest Pass (3-4 feet part)

Quick Rest…

– 10 Reps in unison PVC Pass

– 10 Reps in PVC OHS (½ ROM focus on perfect mov’t, ½ squat then stand)

– 10 Reps in PVC OHS (FULL ROM focus on moving slow, :01 pause at bottom)

Workout

Metcon (Time)

FOR TIME

15-12-9

Overhead Squat (75/55)|(45/35)

Slam Ball (30/20)|(20/10) or Plate G2OH (45/35)|(35/25)

Toe to Bar

into…

12-9-6

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

Slam Ball (30/20)|(20/10) or Plate G2OH (45/35)|(35/25)

Toe to Bar

into…

9-7-5

Overhead Squat (115/75)|(75/55)

Slam Ball (30/20)|(20/10) or Plate G2OH (45/35)|(35/25)

Toe to Bar

-16:00 Hard Cap-

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES*

:20 Run/Row/Bike (Workout Pace!)

16 Shoulder Taps

8 Forward Lunges

6 Up-Downs

Workout

Metcon (Time)

EVERY 3 MINUTES FOR 30 MINUTES…

200 M Run or 15/12 Cal Row or 15/12 Bike (COACHES choice)

12 Hand Release Push-Ups

9 Up-Down Box Jump Over (24/20)
Score is your slowest round!

Optional Finisher

Warm-up (No Measure)

3 SETS FOR QUALITY*

15 DB Bent Over Row

30 Deadbugs

*Take adequate rest after workout. For Deadbugs, hold DB at extension in floor press while alternating legs, 15/15 for a total of 30.

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

3:00 min Jog/200m and 100m to keep an eye on the clock

Then…

3 Rounds

5 Inch-Worm Push-ups

5 Broad Jumps (land in ¼ squat softly!)

5 BB Good Morning

10 Elbow Punches (behind neck)

5 BB Strict Press (behind neck)

10 Alt. V-Ups

Today let’s break down the movement the way we want to progress: Deadlift, Power Clean, Push Jerk. Go through the progression below:

5 Deadlift (don’t over do it! Keep it simple)

5 Hang High Pull (extension)

5 Hang Muscle Clean (elbow speed)

5 Hang Power Clean (receiving position)

5 Push Press (flow overhead)

3 Jump and Punch Drill*

5 Push Jerk (get under that sucker!)

*For this exercise athletes will place the bar down on the ground. They will stand with their hands at their shoulders mimicking the front rack. On the coaches “GO” the athlete will Jump and Punch their arms overhead, landing in their push jerk receiving position.

Following the barbell progression, go through the full complex below before adding weight, practice going unbroken and cycling:

7 Deadlift

5 Hang Power Clean

3 Push Jerk

Add a little weight. Then start timer.

Extended Warm-up

Metcon (Weight)

ON A 10:00 RUNNING CLOCK…

Build up to a Mod-Heavy & Unbroken Complex

3 Deadlifts

2 Hang Power Cleans

1 Push Jerk

Workout

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

4 ROUNDS INCREASING EFFORT EA. ROUND

200m Row

7 Up Down Broad Jumps

7 Jumping Squats

7/7 DB Upright Row

7/7 DB Hang Power Snatch

:20 Walking Rest

**10 MIN CAP**

Then – prep for wod

8 Snatch Grip Deadlifts

— Focus will be on maintaining the hook grip and keeping the bar close to the body

8 Hang Muscle Snatch

— Focus on a strong turnover and speed through the middle to accelerate the barbell overhead

8 Power Snatch

— While still maintaining the hook grip on the pull focus on a quick turnover and as the athlete brings the barbell back down establish the hook grip again

Add a little weight. Keep working through these and establishing a hook grip.

Workout

Metcon (No Measure)

E2MOM x 20 MINUTES

MIN 1 & 2 – Row 500/400m

MIN 3 & 4 – 12 Burpee Over Bar + 6 TNG Power Snatch (115/75)|(75/55)*

*Power Snatch must be performed Unbroken & Touch-N-Go in sets…either 6 UB, 3/3, 4/2. No singles.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

4:00 Foam Rolling Upper Back

4:00 Banded Hamstring Stretch