Author: Coach Jeff

Surrender

New Ulm CrossFit – WOD

Warm-up

5:00

35 Singles

8 Scap Shrugs

4 Kips

2 Strict Pull Ups

12 V Ups

8 Single Arm Kettlebell Waiters Squat (light weight) (each side)

8 Single arm kettlebell presses (light weight) (each side)

Mobility

Lacrosse Ball Pec/Delt

Roll Lats

Metcon

Metcon (2 Rounds for time)

4 rounds

12 Chest to bar Pull-ups

18 Alternating V Ups

10 Thrusters (95/65)

-Rest 5:00-

2 rounds

20 Chest to bar Pull-ups

30 Alternating V Ups

15 Thrusters (95/65)

*Modify CTB to Pull-ups if needed

*Thrusters 75/45
Target Time each set: sub 6 minutes

Time Cap each set: 8 minutes

STIMULUS and GOALS

Notes: Stimulus today is moderate intensity with a push on the barbell to go unbroken or a minimal number of sets across rounds.

A strong gymnastic type workout with a gut check on the Thrusters. Make sure to have a game plan going in and get your breath between movement to keep moving on the barbell.

Weightlifting

Power Snatch (4 x 2 @ 70%)

Make rep two a squat snatch if you have the technique.

Accessory Work

HOME

3 Sets: (Use any weight available)

10 Single Arm DB Bench Press (Each Side)

10 Bent Over Single Arm DB Row (Each Side)

The Chain

New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:00 Row (start easy and build intensity throughout) (OR 1:00 Jog)

6 Alternating dumbbell clean and jerks (light weight) (each side)

3 Burpees

5 Spidermans (each side)

Mobility

Child’s Pose

Knee Across Chest

Metcon

Metcon (Time)

10 rounds

16/14 Calorie Row (OR 150m Run)

12 Alternating Dumbbell Clean and Jerks (50/35)

8 Burpees over rower

To hit target time:

14/12 Cal Row

DB C&J 35/25

6 Burpee Over Rower (Step)
Target Time: 16-18 minutes

Time Cap: 22 minutes

STIMULUS and GOALS

Notes: Stimulus today is moderate intensity due to number of rounds.

Not a sprint type workout, but more trying to set a pace and try to keep moving from station to station. Try to keep each round the same pace or even negative splits! Sub 2 minute average round is the goal.

Accessory Work

2-3 Rounds Depending on Time

0:30 Handstand Hold (pull ribs down)

1:00 Bar Hang (hollow)

1:30 Plank

2:00 Front Rack hold DB’s (elbows in front, ribs down)

*Rest as needed between movements so that you can go unbroken.

Home WOD

Metcon (Time)

8 rounds:

100m Run (:45 Jumping Jacks or Jump rope)

12 Alternating Dumbbell Hang Clean and Jerks (50/35)

8 Lateral Burpees Over Dumbbell

If no equipment:

100m Run (:45 Jumping Jacks or Jump rope)

12 Alternating Stepback Lunges

8 Burpees

Mr. Blue Sky

New Ulm CrossFit – WOD

Warm-up

2 Rounds

35 Singles

10 Scap Shrugs

5 Kips

5 Walkouts (w/ pushup)

5 lateral box step ups (each side)

Mobility

PVC Drills on Coach

Passthroughs – Around The World

Twist at hips – Bent Twist

Post Up Lats – Over Shoulder

Low Lunge – Hamstrings

Squat Hold

Metcon

Metcon (3 Rounds for reps)

AMRAP 4 Minutes

8 Strict Pull Ups

16 Push Ups

-rest 2 Minutes-

AMRAP 4 Minutes

8 Strict Pull Ups

8 Strict Handstand push ups

-rest 2 Minutes-

AMRAP 4 Minutes

4 Ring/Bar Muscle ups (OR 4 Jumping Bar Muscle Ups)

16 Pistols (OR 32 Air Squats)
Target Rounds each set: 5+

We have a shorter time domain with enough built in rest to allow you to recover for each portion of today’s workouts. The 4 minutes will go by fast!

These are classic push pull couplets (with one squat/gymnastic thrown in).

Weightlifting

Back Squat (5 x 3 Bulding OT 2:00)

Home WOD

Metcon (4 Rounds for reps)

4 Sets:

AMRAP 4 Minutes

8 Bent Over Single Arm Object Row (Each Arm)

8 Push Ups

-rest 2 Minutes-

Accessory Work

HOME

3 Sets:

20 Supermans

10 Birddogs (Each Side)

20 Glute Bridges

Get This Party Started

New Ulm CrossFit – WOD

Warm-up

2 Rounds

10 Good Mornings

5 Back Squats

10 Elbows

5 Strict Press

10 SLD

5 Front Squats

Then

1 Round

10 Alt Spidermans

10 Scrap Shrugs

10 V-ups

Mobility

5:00 Athletes Choice

Metcon

Metcon (Weight)

8 EMOM

3 Position Power Snatch

@ 10:00

8 EMOM

2 Push Jerk + 1 Split Jerk

@ 20:00

8 EMOM

3 Position Squat Clean

*After each set do 5 Burpees over bar*

Score is weight choose for each section added together.

Vibranium

New Ulm CrossFit – WOD

Warm-up

3 Rounds

6 Suitcase DL (Home – 1 Leg RDL no weight)

8 Lateral Lunges

6 Push-ups

10 PVC Rotations (Home – Lunge & twist side to side)

Mobility

Breakdancer 1:00 Each

OHS on wall 1:30

Metcon

Metcon (2 Rounds for reps)

AMRAP 10 minutes

20 Reverse Lunges KB (2×53/35)

5 Strict Handstand Push ups

-Rest 5 minutes-

AMRAP 10 minutes

40 Reverse Lunges KB (2×53/35)

5 Strict Handstand Push ups
Target Reps set 1: 100+ reps (4+ Rounds)

Target Reps set 2: 120+ reps (3+ rounds)

This is a moderate time domain couplet working volume of lunges and medium rep strict handstand push ups (that will add up) to see where our breaking point is with each movement.

Weightlifting

Deadlift (8,6,4,2 Building)

OT 2:00

Home WOD

Metcon (AMRAP – Reps)

5 Sets:

AMRAP 3 Minutes

20 Plyo Lunges

20 Alternating Leg V-Ups

Max Box/Chair Step Ups (RX+ hold a weight)

-Rest 1:00-

Score is only the step-ups (total)
Three minute workouts will go fast! Go out at a fast pace and hold on at the end with the step ups. There is a time cap of 1:30 on the jumping lunges and alternating leg v-ups. If you haven’t made it through those moves by that time, move on to the max chair step ups. ONLY RECORD the max reps of box/chair step ups.

Accessory Work

Home

3 Sets:

10 Hollow Rocks

10 Birddogs (each side)

20 Superman Rocks

Recovery Eagle

New Ulm CrossFit – WOD

Mobility

Low Lunge Hip Opener

Alternating Scorpion

Metcon

Metcon (3 Rounds for time)

FOR AT HOME (Complete as row, run or bike)

Row Aerobic Capacity

3 Sets

1000m at easy row pace

1000m at moderate row pace

-Rest 5:00-
Example:

Row 1000 at a 2:05 split & immediately row 1000m at a 1:55 split. Then rest 5:00

Mobility

When done rowing, complete:

1:00 Couch (each) – 1:00 Pigeon (each)

1:00 Roll Upper Back

1:00 Roll Lats (each)

*Add in any additional stretches

Brunch

New Ulm CrossFit – WOD

Warm-up

3 Rounds

25 Jumping Jacks

8 Scap Shrug

4 Kips

8 Goblet squats (light/moderate weight)

4 half kneeling single arm kettlebell presses (light weight) (each side)

Mobility

Banded Pigeon

Banded Triceps

Metcon

Metcon (Time)

20:00 Cap

80 Wall Balls (20/14)

60 Toes to bar

40 Wall Balls (20/14)

10 Bar Muscle Ups (RX+ is 20)

If modifying Bar MU:

15 Burpee Jumping Pull-ups
Target Time: 13-15 minutes

Time Cap: 20 minutes

STIMULUS and GOALS

This is a strong gymnastic type workout with a tough mental grind. We have high volume mixed with high skill movements which is always a good test. Look to maintain big/ consistent sets on wall balls while keeping damage control on toes to bar and bar muscle ups.

Weightlifting

Power Clean and Jerk (3 x 4 (1+1 – 4 times per set) Building)

These should be cycled! I want you to go straight from your power clean into your push jerk!

Pick a weight that is comfortable and allows for efficient, fluid movement.

Home WOD

Metcon (Time)

50 Air Squats (RX+ is Goblet Sqts)

50 Sit Ups

100 Air Squats (RX+ is Goblet Sqts)

50 Sit Ups

50 Air Squats (RX+ is Goblet Sqts)
This is a classic chipper. Big sets of reps. Start out slow and build from there! Don’t ever go to complete failure.

Air squats: Aim to keep these in sets of 15 reps or more. Don’t rush the reps and hit full range of motion.

Sit ups: Consistency is key here! Pick a pace and keep moving.

Accessory Work

HOME (Use any weighted Object or do the same temp with Push-ups)

3 Rounds

10 Tempo Double DB Bench (2 sec down/ fast up)

10 Tempo Double DB Bent Row (2 sec down/ fast up)

10 Seated Alt. DB Curls (each side)

Wakanda Forever

New Ulm CrossFit – WOD

Warm-up

2 Sets

50 Singles

10 Single leg kettlebell RDLs (light/moderate) (each side)

10 Walkouts w/ push up

15 Russian kettlebell swings (moderate)

Mobility

PVC Active Fr Rack (:03 active, :03 relax, :03 stretch)

Low Lunge (1:00 each)

Metcon

Metcon (2 Rounds for time)

12-10-8

Power Clean 185/125)

24-20-16

Burpee Box Jump Over 24/20

-Rest 3:00-

10-8-6

Power Clean 185/125

20-16-12

Burpee Box Jump Over 24/20
Target Time Set 1: 8-10 minutes

Target Time Set 2: 7- 9 minutes

Time Cap set 1: 12 minutes

Time Cap set 2: 10 minutes

STIMULUS and GOALS

For the stimulus we should aim to maintain a consistent time frame from rep to rep. This means there really isn’t a way to go unbroken with these types of movements but we want intensity high while trying to rest as little as possible between reps/movement.

Accessory Work

Any Extra Time Work On: 1-3 Sets

:30 Jump Rope

10 Chin Pull-Up (use weight if you can)

:30 Jump Rope

50’ Mini Banded side step (each way)

Home WOD

Metcon (2 Rounds for time)

30-24-18

Any Object Ground to Overhead

15-12-9

Hand Release Push Ups

-Rest 3:00-

24-18-12

Any Object Ground to Overhead

12-9 -6

Hand Release Push Ups
Score the first part as round 1 for time and the second separately as round 2. Do NOT go through all of it twice!

These are two different workouts. The first one is longer than the second. Aim to break up the reps smart on the first workout and go for close to unbroken on the second.

Object ground to overhead: If you have a plate, use that! If not, grab an object from around the house. For instance: a book, backpack, etc!

Hand release push ups: Start out with a big chunk each set. Then chip away from there! Make sure to touch the chest to the floor and completely extend the arms at the top!

Accessory Work

HOME

3 Sets:

10 Glute Bridges (Weighted if possible)

10 Split Squat w/ weight if possible (elevated rear foot – each side)

10 Single Leg RDL w/ weight if possible (each side)

Black Panther

New Ulm CrossFit – WOD

Warm-up

2 Rounds

1:00 Row (Home – Run, Jumping Jacks etc)

7 Empty Bar Thrusters (Home – Squat Jumps)

3-5 Strict pull ups (Home – Bent Row with any weight)

10 V Ups

Mobility

PVC Rotations

PVC Fr R Squat Press

Metcon

Metcon (2 Rounds for time)

2 Sets (10:00 Cap for each set)

21/16 Calorie Row

14 Thrusters (95/65)

28 Chest to Bar Pull Ups

14 Thrusters (95/65)

21/16 Calorie Row

-Rest 5:00 between sets-
Target Time each set: 7-8 minutes

Time Cap each set: 10 minutes

STIMULUS and GOALS

The focus is steady, moderate pacing across all sets while training to maintain a relatively high intensity.

Weightlifting

Front Squat (5 x 3 @ 86%)

EOTM with partner

Home WOD

Metcon (4 Rounds for time)

4 Sets:

100m Run (OR 1:00 High Knees)

10 Single Arm Dumbbell Thrusters (50/35) (OR Squat Jumps)

10 Dumbbell Facing Burpees (OR Burpees)

10 Single Arm Dumbbell Thrusters (50/35) (OR Squat Jumps

100m Run (OR 1:00 High Knees)

-Rest 2:00 between sets-
Score each round individually for time. Each round is a sprint!

Accessory Work

FOR AT HOME

3 Rounds

1:00 min Plank

30 sec side plank (each side)

30 flutter kicks (each side)

The Jedi

New Ulm CrossFit – WOD

Warm-up

3 Rounds

5 DB Strict Press (Ea)

10 Scap Shrugs

8 Alt Spidermans

8 Push-ups

Mobility

5:00 Athletes Choice

Metcon

Metcon (3 Rounds for reps)

AMRAP 10 Minutes

10 Alt DB Snatch

10 HSPU

-Rest 5 Minutes-

AMRAP 10 Minutes

1, 1, 2, 2, 3, 3, 4, 4….

Box Jumps 30/24

Double DB Power Clean and Jerks

-Rest 5 Minutes-

AMRAP 10 Minutes

3 Strict Pull-Ups

10 Double DB Floor Presses