Author: Coach Jeff

What?!

New Ulm CrossFit – WOD

Warm-up

10 Med ball thrusters

20 Dubs/singles

10 Active Spiderman’s

10 Scap shrugs

Bb warm up

Metcon

Metcon (2 Rounds for reps)

Teams of 3 **5 min cap**

7-5-3-2-1

Front squat + front rack hold

Athlete 1) 135/115

Athlete 2) 115/ 105

Athlete 3) 105/ 95

All 3 athletes will complete each set before moving to next. Athletes not completing the reps will be holding their bar in front rack position. If anyone has to put their bar down then all must wait until all are racked to continue.

Scaled will use KB in front rack position if they cannot do the RX weights.

** 3 minute break to clean up weights and bars. **

THEN

17 AMRAP Relay Style

100m Run

10 Wall Balls 20/14

10 C2B
Scaled is pull ups, ring rows or jumping c2b.

“Row’d Trip”

New Ulm CrossFit – WOD

Warm-up

2:00 Row

10 Spiderman

2:00 Row

10 Samson

2:00 Row

BBWU 5ea

Mobility

Glute Activation

10R, 10L, 10F, 10B

Banded GM on rig 20

Weightlifting

Deadlift (4 x 5 @ 78%)

Metcon

Metcon (No Measure)

1) 21/15 Cal Row (0-1:30)

2) 18/13 (1:30-3:00)

3) 15/11 (3:00-5:00)

4) 21/15 (5:00-6:30)

5) 18/13 (6:30-8:00)

6) 15/11 (8:00-10:00)

7) 21/15 (10:00-11:30)

8) 18/13 (11:30-13:00)

9) 15/11 (13:00-15:00)
Scaled subtract 3 cal

“Shoot from the hip”

New Ulm CrossFit – WOD

Warm-up

3 Rounds

6 Plyo Lunges

10 Scap Shrugs

6 KB Swings

6 Dive Bombers

Mobility

Alt T Stretch

Ankle

Accessory Work

Tabata

Ring Rows & Plank Holds

Metcon

Metcon (Time)

4-8-12-16-20-16-12-8-4

Pistol Squats

KB Swings (A) 53/35

Pull-ups
Scaled is Pistols to Squats, 44/26, Jumping Pull-ups

“Hump Day”

New Ulm CrossFit – WOD

Warm-up

4:00

20 Singles

10 PTTT

8 Squat Jumps

10 Samson

5 Reps each BBWU

Mobility

Fr. R. Stretch on Floor 1:00

Couch 1:00

Weightlifting

Front Squat (3 x 5 @ 78%)

Start with:

4 sets of 2 reps – :05 down :02 Pause

Start around 50%

Metcon

Metcon (AMRAP – Rounds and Reps)

18 AMRAP

50 Dubs

20 S2OH 115/85

50 Dubs

10 K2E
Scaled is 85/55, Situps, 100 Singles

“Reverse, Reverse”

New Ulm CrossFit – WOD

Warm-up

3 Rounds

8 Sit-ups

8 Jumping Jacks

8 Lateral Lunges

4 Bupees

Mobility

Spanish Squat Hold 3 x :30

25 Band Pull downs

25 Band Pull aparts

Accessory Work

Seated dumbbell press

5 x 8

*Then*

Tabata

L Hangs or chair hangs

Metcon

Metcon (AMRAP – Reps)

12 EMOM

0 to 5 is:

8 Wall Balls 20/14

8 Burpees

5 to 11 is:

8 Burpees

8 Wall Balls 20/14
Scaled is 14/10 and athletes choice for reps with a minimum of 5.

Rx+ is 10 reps each

Honky Tonk

New Ulm CrossFit – WOD

Warm-up

4:00

8 Push ups

8 Air squats

8 Active Spiderman’s

18 singles

Then Barbell warm up

5 of each

Good morning, back squats, elbow rotations, strict press, stiff leg deads and front squats.

Mobility

Child’s pose 1:00

Wrist stretch :30 each

Weightlifting

OTM 0-3

3 high pulls + 1 tall clean

1 minute break

OTM by :90 4-7

1 hi hang + 1 hang + 1 full clean

Squat Clean (78%)

78%: Power Clean

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

12 DB hang cleans 50/35

10 single arm front rack squats 50/35

6 push ups
Sc. 35/20, air squats & knee push ups

Cool Down

3 rounds

10 PTTT

6 Active Sampson

“Good Times”

New Ulm CrossFit – WOD

Metcon

Metcon (Time)

Teams – 30:00 Cap – 20 Runs

Partner A: 200m Shuttle Run

Partner B:

5 Box Jumps 30/24

10 Waiter Squats 53/35

15 KBS 53/35
RX+ with a vest

Partners switch after ever 200m. Partner can only swtich after a full round of box jumps, waiter squats and kbs is complete.

“Day of the Deads”

New Ulm CrossFit – WOD

Warm-up

5 GM + 10 Plyo Lunges

5 B Squats + 10 Alt Spidermans

5 SLD + 10 Push-ups

Weightlifting

Romanian Deadlift (2 x 5)

This is just for warmup stay around 35% of DL

Deadlift (4 x 6 @ 75 to 85%)

Stay at one weight and go off of how your body feels for the day. GOOD FORM over weight.

Metcon

Metcon (Time)

27-21-15

DB Box Step-ups 24/20

Burpees

Sit-ups
DB weights – 50/35

Scaled – 35/25

Cool Down

Banded Ham 1:00 Each

Band Assisted Couch 1:00 Each

“It’s Warm Enough”

New Ulm CrossFit – WOD

Warm-up

Line Drills

Quads

Knee 2 Chest

Str. Leg Kicks

Kn. Drags

Lateral Lunge

Duck Walk

High Knees

Butt Kickers

Mobility

Glute Activation with Band

20 R, 20 L, 10 Front, 10 Back

Couch

Hip Circles

Metcon

Metcon (AMRAP – Reps)

100m Sprint on the 2:00 x 16
At the end of each run you will choose how many air squats you want to do and that will be the score!

Cool Down

25m Quad Stretch Walk

25m K2C

50m Walk back to gym doors

Metcon (AMRAP – Reps)

“THE BACKUP”

10 Rounds:

400m/300m Row

*After each row complete between 10 and 20 MB Squat Cleans at 20/14
Comment total time to complete WOD

“One and Done”

New Ulm CrossFit – WOD

Warm-up

500m Row

*Then*

3 Rounds

5 GM

5 Hang Muscle Cleans

6 Step-ups

5 Burpees

Mobility

Banded Fr. R. Stretch 1:00

Squat Hold 1:00

Metcon

Metcon (3 Rounds for reps)

3 x 4:00 on 4:00 off

21/15 Cal Row

18 Power Cleans

12 Burpee Box Jump Overs 24/20
Rx weights – Rnd 1) 135/95, Rnd 2) 115/85, Rnd 3) 95/65

Scaled – 1) 115/85, Rnd 2) 95/65, Rnd 3) 85/55

Cool Down

Recovery Row