Author: Coach Jeff

Find a Way

New Ulm CrossFit – WOD

Warm-up

Video: https://youtu.be/11kxdgE-1lw

Line Drills 10 each

Frankenstein walk

K2C

Quad stretch

Lateral lunges

Floor sweeps

High knee

Butt kickers

3 Walk outs

Mobility

Child’s pose 1:00

Low Lunge 1:00 each

Metcon (Time)

Deck of Cards for time

Hearts = Leg raises

Diamonds = Broad jumps

Spades = 2 Wall climbs

Clubs = 25′ Bear crawl or Ankle Taps
RX +

T2B

Box jumps

4 Wall climbs

Pull ups

Open Road

New Ulm CrossFit – WOD

Warm-up

3 Rounds

2:00 light jog

10 Active Spiderman’s

8 push ups

Mobility

1:00 Front rack stretch on floor

1:00 Squat hold

Accessory Work

6 X 3 pause wall squats, 4 second pause minimum. Work on form

Metcon (Time)

8 Rounds for time

8 Front Squats

25 Shoulder touches

200 m run
RX+ 10 HSPU in place of shoulder touches

Date Night

New Ulm CrossFit – WOD

Warm-up

Video: https://youtu.be/Oi-kASLjjLI

4:00

20 RDL

10 Good mornings

15 Glute Bridges

10 Jumping jacks

Mobility

1:00 Calf pedal

Lat stretch 1:00 each

Deadlift (5 X 8 on the :90)

Barbell – 75-80%

Single arm suit case DL/KB 8 each side

No equipment 16 good mornings

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

12 Deadlifts/ suitcase 6 each

12 Burpees over bar/DB/KB

Rest 4:00

10 minute AMRAP

12 Push press

12 Burpee over bar DB /KB
No equipment:

10 minute AMRAP

12 Good Mornings

12 Burpees

4:00 break

10 min AMRAP

12 Pike push ups

12 Burpees

MS – Final Fantasy

New Ulm CrossFit – Mayhem Strength

Warm-up

Session Time 2:15

10:00 Bike, Then

3 Rounds

10 DB Bench (light/moderate)

10 DB Clean (light/moderate)

10 Single Leg Glute Bridge R/L

Weightlifting

Technique work, go by how the body feels.

Singles

Set every 2:00

Squat Snatch (75-85%)

Metcon

Metcon (2 Rounds for time)

3 Rounds

50 Wallballs 20/14

5/4 Legless Rope Climbs

5:00 Rest

3 Rounds

25 Double KB Front Squats 53’s/35’s

5/4 Rope Climbs
Target Time Workout 1: sub 12 minutes

Target Time Workout 2: 8 minutes

Time Cap Workout 1: 15 minutes

Time Cap Workout 2: 12 minutes

STIMULUS

We are going for a 10-12 minute time domain into another similar time domain with rest in between to allow for some intensity

each workout is a high rep light/moderate squat with bigger sets of rope climbs

WORKOUT STRATEGY & FLOW

Wall Ball: Aim to finish the 50 in 2 sets or less each round. 3 sets at most

Legles rope climbs: these should not take over 2 minutes. Ideally 1 rep every 15-25 seconds

Kettlebell Front Squat: These should be in 1-2 sets each round. Keep the elbows high with bells resting on top of the shoulders (Not behind the shoulder)

Rope Climbs: these should also not take over 2 minutes. Ideally 1 rep every 15-25 seconds as you will be more fatigued

SCALING

Scale to finish near the target score:

3 rounds

35 Wall Ball 20/14

3/2 Legless Rope Climb

-Rest 5 Minutes-

3 rounds

25 Kettlebell Front Squat 2×35/2×26

3/2 Rope Climb

Weightlifting

Warm up as needed to opening weight

-Don’t rest more than 2 mins between sets

-Remember to stay tight through the movement and drive the shoulders up

Back Squat (5 @ 65%)

Back Squat (3 x 3 @ 75%)

Weightlifting

After the back squats our legs should be warm to hit a light set or two for adjustments.

-Don’t rest more than 2 mins between sets

-Remember to stay tight through the movement and drive the shoulders up and elbows high

Front Squat (4 x 5@ 65%)

Accessory Work

4 sets

15 Single Leg RDL each

15 Glute Ham Raise

Times Up

New Ulm CrossFit – WOD

Warm-up

Video: https://youtu.be/JXeEy7dNy8I

4:00

8 Sit ups

8 Air squats

8 Knee push ups

8 Jumping jacks

Mobility

Pigeon 1:00 each

Childs pose 1:00

Metcon (Time)

100 Single DB/KB Snatches for time
*Place weight in comments.

No Equipment: 200 Mountain Climbers for time.

Metcon (AMRAP – Reps)

Tabata 8 Rounds each

Plank

Side Plank

Side Plank

Superman hold
Each second counts as a rep.

Alt. movements 8 sets.

Samsies

New Ulm CrossFit – WOD

Warm-up

Video: https://www.youtube.com/watch?v=PSZY16153IQ

3 Rounds

20 Dubs/singles

10 1/2 squat side steps each

6 Walk outs

Mobility

1:00 Couch stretch each

1:00 Wall stretch

Metcon (6 Rounds for time)

6 Rounds with 1:00 break between rounds

80 Dubs/ singles

16 Rev. lunges

8 Hang Cleans
No equipment : line hops, rev. lunge & Navy/Seals

Barbell Cleans, unbroken weight.

Single Db/KB 8 each unless its heavy then four each side.

Cool Down

20:00 light walk/jog/bike/ swim

Murph

New Ulm CrossFit – WOD

Warm-up

Stationary line drills 10 each

Frankenstien kicks

Knee to Chest

Quad stretch

Floor sweeps

Walk outs w/ push up

Lateral lunges

High knees

But kickers

Dive bombers

Mobility

1:00 Calf pedals

1:00 each low lunge

1:00 each T-stretch

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Scaled: Complete mile run then break down pull ups, push ups, and air squats how ever you would like, then 1 mile run for time.

No rig, sub pull ups with KB swings or sit ups.

Are we done yet?

New Ulm CrossFit – WOD

Warm-up

Video: https://www.youtube.com/watch?v=Ijq9tvL0wzo

6:00 Clock:

30 Mountain Climbers

10 Alternating Step Back Lunges

20 Bicycle Kicks

Mobility

2:00 Pigeon

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:00

20 Alternating Step Up

20 Sit Ups

20 Alternating Plyo Lunges
RX+: weighted step-ups

This workout is all about pacing. Try to keep a smooth pace throughout. Don’t go out too hot!

The sit ups will most likely be the recovery portion of the workout, so try to lower your heartrate there.

Keep the plyo lunges low to the ground if you can!

Accessory Work

3 Rounds

10 Alt Spiderman (Pause in reach)

1:00 min HS Hold or Hollow Hold

15 Single Leg Calf Raise (each side)

Round And Round

New Ulm CrossFit – WOD

Warm-up

Video: https://youtu.be/f7iHTIKOuHo

3 Rounds

1:00 Singles

30 Flutters

:30 HSH or Plank

Mobility

2:00 Each

Pike Stretch

Frog

Metcon

Metcon (Time)

10 Rounds

5 HRPU

10 Alt. V-ups

20 Chair Dips

30 Dubs / Jumping Jacks
RX+:

5 SHSPU

10 Alt V-ups

20 S2OH

30 Dubs

Accessory Work

3 Rounds For Quality

10 Standing Arnolds Press or Tempo Pushups

100′ 1 Arm OH Carry or 1:00 Side Plank each

15 Single Leg Glute Bridge per side