Author: Coach Jeff

Bloodsport

New Ulm CrossFit – WOD

Warm-up

3 Rounds

15/12 Calorie (moderate)

5 Power Snatches

Mobility

Lacrosse ball base shoulder blade hand behind back

Barbell Shoulder Internal Rotation Smash

T Stretch

Weightlifting

Choose Squat or Power for the following waves

Squat Snatch

1 rep @ 60%

1 rep @ 65%

1 rep @ 70%

1 rep @ 75%

——————

1 rep @ 70%

1 rep @ 75%

1 rep @ 80%

1 rep @ 85%

——————

1 rep @ 75%

1 rep @ 80%

1 rep @ 85%

1 rep @ 85%+

Power Snatch

Snatch Grip Deadlift

5 reps @ 80%

3 reps @ 90%

1 rep @ 95%

5 reps @ 85%

3 reps @ 95%

1 rep @ 97%

1 rep @ 100%

1 rep @ 100%+

Metcon

Metcon (Time)

30/24 Calorie Row

30 Power Snatches 135/95

30/24 Calorie Row
Target Time: 5-6 – Time Cap: 10

STIMULUS and GOALS

This workout is hard effort. Working on cycling a barbell with fast pace and moderate/heavy weight.

WORKOUT STRATEGY & FLOW

Row: The rows should be a hard effort on the front and back half.

Power snatches: Aim for fast singles or quick sets of 3-4 reps. Consistency is key here. The barbell will get tough for reps 20-30 so get mentally tough during those sets!

The Suicide Squad

New Ulm CrossFit – WOD

Warm-up

2 Rounds

15 Jumping Jacks

10 Sit Ups, 10 V Ups

10 Inchworms

10 Scap Shrugs

50 Single Unders

Mobility

Banded Pigeon

Banded Couch

Squat Hold on wall

Weightlifting

Back Squat (OT 2:00)

5 reps @ 65%

5 reps @ 70%

5 reps @ 75%

5 reps @ 80%

Front Squat (OT 2:00)

5 Front Squat x 3 sets @65%

Metcon

Metcon (Time)

2 Sets

50 Double Unders

25 Alternating V Ups (No heels down)

10 Burpee Pull Ups (to 6″ above reach)

25 Alternating V Ups (No heels down)

50 Double Unders

-Rest 5:00 between sets-

Include rest in score
Target Time each set: sub 5

Time Cap each set: 7 minutes

STIMULUS and GOALS

Stimulus: High intensity with focus on transitioning smoothly from movement to movement

How it should Feel: Gassy with a high heart rate but you can maintain it since the workout is over quickly!

WORKOUT STRATEGY & FLOW

Double Unders: Move fast here! Cycling reps quickly and wasting no time with the rope is ideal.

V-Ups: We want these unbroken or 2 sets at most with a fluid cycle rate. Use those hands!

Burpee Pull Ups: This is the real crux of this workout. Aim for non stop movement and actually get that pull up bar 6″ or more outside of reach.

MM – Harley Quinn

New Ulm CrossFit – WOD

Warm-up

Estimated Total Session Time:

1 Hour 30 Minutes (Everything Included)

Click “Workout prep notes available” directly below for the full warm up

Athletes Notes

1. Crossover Symmetry Activation

OR Banded 7s – perform 7 reps of each movement

2. Mayhem Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

3. Movement Prep/Activation and Increasing Heart Rate

10-15 minutes moving through the following

250m Row

250m Ski

10 Hanging Scap Retractions, 6 Kip to Swing, 2 Knee to chest

10 Russian Kettlebell Swings (moderate)

5 Inchworms, 5 Half Bottom Burpees

5 Spiderman lunge stretch (each side)

4. Workout Prep

1 Set (at workout pace):

3 Toes to bar

3 Hang Power Cleans (at workout weight)

3 Burpee Over Bar

5. Barbell Prep – (perform after the metcon)

A) Burgener Warm Up Clean – 3-5 reps at each position

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle Clean – “STRONG TURNOVER”

Tall Power Clean – “PULL UNDER”, 2″, 4″, 6″

Tall Clean – “PULL UNDER”

B) Front Squat Skill Transfer Exercises – 3-5 reps of each movement

No Hands (aka Zombie) front Squat

Front Squat

Pause Front Squat (2 Seconds)

One and a quarter front squat

In the hole front squat

Tempo Descent Front squat (10 second descent, no pause, fast up)

C) 3x High Hang Clean + 3x Hang Clean + 3x Clean

Metcon

Metcon (Time)

10-20-30

Toes to bar

Hang Power Cleans (135/95)

Burpee Over Bar

—————————–

55+ is: 9-18-27 w/ 95/65
Target Time: 10-12 minutes

Time Cap: 15 minutes

STIMULUS and GOALS

Full send Friday means hard effort and hold on!

How it should feel: Grippy and Gassy!!! This workout will test your grip capacity and ability to push through hard effort pacing!

WORKOUT STRATEGY & FLOW

Toes to bar: aim for unbroken sets here. Grip is going to become a factor on the set of 30. Be prepared for this!

Hang power cleans: aim for an unbroken set on the 10 and then sets of 5+ on the sets of 20 & 30. Grip fatigue will be a factor so focus on smart sets.

Bar Facing Burpee: consistency is key here. Pick a pace you can hold for each set and stick with it! If you have anything left on the set of 30, go ahead and send it!

SCALING

The SCALING aim is to have consistent movement.

Scaling option to finish near the target score:

Masters 35-44

10-20-30

Toes to bar

Power Cleans (115/80)

Burpee Over Bar

Weightlifting

Muscle Clean (NO HIPS & NO DIP)

Heavy 5

Heavy 4

Heavy 3

* Work up in weight each set *

Power Clean and Jerk

Power Clean & Jerk Waves:

1 rep @ 60%

1 rep @ 65%

1 rep @ 70%

1 rep @ 75%

– rest 60-90 seconds –

1 rep @ 70%

1 rep @ 75%

1 rep @ 80%

1 rep @ 85%

– rest 60-90 seconds –

1 rep @ 75%

1 rep @ 80%

1 rep @ 85%

1 rep @ 85%+

* Set up 4 bars or add weight after each successful lift *

Shoulder Press

5 reps @ 80%

3 reps @ 90%

1 rep @ 95%

5 reps @ 85%

3 reps @ 95%

1 rep @ 97%

1 rep @ 100%

1 rep @ 105%

* Rest as needed between sets *

Deadlift

5 reps @ 80%

3 reps @ 90%

1 rep @ 95%

5 reps @ 85%

3 reps @ 95%

1 rep @ 97%

1 rep @ 100%

1 rep @ 105%

Your turn!

New Ulm CrossFit – WOD

Warm-up

3 Rounds

8 MB Thrusters

8 Step-ups

6 Push-ups

20 Dubs

Mobility

Low lunge

Ankles

Squat hold

Metcon

Metcon (Time)

With a partner or team of up to 4, complete:

100 Wall Balls 20/14

100 Box Jump Overs 24/20

100 Single Arm G2OH 50/35

100 Dubs or 200 Singles

Event 6

New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:00 Row

5 SLD + 5 M Clns

10 Lat Lunges

Mobility

Roller

Lats, Upper Back, Hamstrings

Metcon

Metcon (Time)

30/24 Calorie row

15 Clean and Jerks 155/105

24 Reverse Lunges 135/95
Target Time: 3-4 – Time Cap: 5

STIMULUS and GOALS

This is a fast workout, but still takes just a little bit of pacing! Go out hard and hang on to a fast pace until you get to the sled then SELL OUT!

WORKOUT STRATEGY & FLOW

Row: This is a very hard effort around a minute of work so we want to be close to 90% or higher. Turn the damper up a little higher than normal. Get the feet straps as tight as you can where you can still just slide right out of them instead of having to undo it.

Clean and Jerk: The clean and Jerks are the decider in this workout as I see it. These can be done unbroken, but if your cycle rate is very fast you will be able to make a break in the middle. If going unbroken makes your cycle rate suffer too much then break these up and move the bar fast.

Reverse Lunges: This is 100%, everything you have left in the tank! HAVE FUN!

Weightlifting

Clean and Jerk (1 Hang Clean + 1 Clean + 1 Jerk x 5)

Deadlift (5,3,1,5,3,1,3)

5 reps @ 80%

3 reps @ 90%

1 rep @ 95%

5 reps @ 85%

3 reps @ 95%

1 rep @ 95+%

3 reps @ 90%

* superset with Dumbbell Rear Elevated Split Squats x 10 each leg

Recovery/Skill

New Ulm CrossFit – WOD

Warm-up

5:00

10 Alt Forward Lunges

8 Squat Jumps

10 Sit-ups

4 Burpees

Mobility

Athletes Choice

Metcon

Metcon (No Measure)

0:00 to 20:00

00 Athletes Choice

10 Single Leg RDL (barbell each side)

12 Goblet Cossack Squat Holds

14 Single Arm PJ (Pause)

16 Alt V-Ups

18 Dubs or Singles

20:00 to 35:00

Barbell Work

Event 4

New Ulm CrossFit – WOD

Warm-up

3 Rounds

:30 Row

10 Alt. Leg V-Up

15 Banded Air Squat

20-30 second Handstand Hold

Mobility

Pigeon

Knee Across Chest

Forward Fold

Metcon

Metcon (Time)

50/40 Calorie Row

40 Stick Sit Ups (No abmat)

30 Dumbbell Squats (2×50/2×35)

20 Handstand Push-ups

20 Front Squats (185/125)

20 Handstand Push-ups

———————————

DB Replacement – 135/95 Barbell

RX+ is 50′ HSW instead of HSPU

and 40 GHD instead of Stick Sit-ups
Target Time: 14-15 minutes

Time Cap: 18 minutes

STIMULUS and GOALS

Right off the bat you can tell this is a longer event so pacing the first half is crucial. Don’t get sucked into an early race on the Row and don’t get baited into kicking up for the unbroken Handstand walk sets too quickly. You know your body best and know where you can push hard in a longer event with high squat and gymnastics volume. Use your Strengths to your advantage in this one!

WORKOUT STRATEGY & FLOW

Row: Start standing up with a quick 5-10 second sprint to get the fan moving. Once you’re rolling choose a pace slightly uncomfortable but be cautious not to fall into someone else’s pace this early in the event.

GHD sit-ups: When you take the field of play make sure your GHD is set to your normal setting. Possibly try out being a little higher on the pad to use more hips than quad, but don’t deviate from what you are comfortable with too much. These are hopefully one big set, but if your legs and lungs need a break going into the squats take one right after the middle of the set (around rep number 25).

Dumbbell Squats: After power cleaning the Dumbbells take an extra second to adjust the dumbbells on your shoulders before you get to work on the squats. Find a quick cadence to go at here that you can hopefully stay unbroken with. If you feel as though you might need a break, slow the cadence down, get an extra breath at the top and hopefully you will not need the break. If a break is a must for you, set the Dumbbells down and stay close to them, ready to pick them back up.

Handstand Walk: Unbroken is great, but take a bigger break before that. Otherwise quick chunks will work.

Front Squats: Smooth and steady. Try not to break, but if you have to, keep the break short.

Weightlifting

Squat Snatch (10 EMOM x 2)

2 Snatches per minute done as singles building

Power Snatch (10 EMOM x 2)

2 Snatches per minute done as singles building

Event 2

New Ulm CrossFit – WOD

Warm-up

3 Rounds

8 Scap Shrugs

4 Strict Pull-Up (Singles)

10 Banded Good Morning

-Then-

Build to Deadlift weights.

Mobility

Banded Wrist Shold Drills

Mini Band Glute Act

Metcon

Metcon (Time)

5 rounds for time:

6 Strict Pull-ups

6 deadlifts 225/155
Target Time: sub 4 – Time Cap: 6

STIMULUS and GOALS

This is ALL about grip and pulling! The goal is to push the pace as much as possible without failing any rope climbs. Think of this as a 4-5 minute burner!

WORKOUT STRATEGY & FLOW

Strict Pull-ups: Move here! It is a low rep count but with a considerably higher target. Again, your goal is to do these as fast as possible without hitting failure. If you get right up to failing on the last rep, you paced this perfectly. We recommend moving quickly to your deadlift bar from the pull-ups, then walking back and shaking it out to the rig. Chalk up and get moving asap.

Deadlifts: This is a heavier, but doable weight for all of you! We recommend 5 smooth unbroken reps throughout. Get that midline stable and move smooth through all 5 reps each round.

You are prepared for this workout! Get after it!

Weightlifting

Floor Press

5 reps @ 80%

3 reps @ 90%

1 rep @ 95%

5 reps @ 85%

3 reps @ 95%

1 rep @ 95+%

3 reps @ 90%

* superset with Single-arm Dumbbell Strict Press x 7 each arm.

Accessory Work

3 sets:

10 Weighted Med Ball Knee Ups

10 Side Plank Lifts (each side)

10 Single-arm Kettlebell Deadlift (each side)

30-sec Weighted Plank

Event 8

New Ulm CrossFit – WOD

Warm-up

10 GM + 5 Back Squats

10 Elbow + 5 Strict Press

10 SLD + 5 Front Squats

–THEN–

2 Rounds

:30 Row

5 Push-ups

5 Box Jumps / Step Down

Mobility

Banded Hip T Opener

Banded Front Rack

Squat Hold

Weightlifting

Back Squat (5,5,3,2,1)

5 reps @ 70%

5 reps @ 80%

3 reps @ 90%

2 reps @ 95%

1 rep @ 100%

Front Squat (5,5,5 superset)

5 reps @ 75%

5 reps @ 80%

5 reps @ 85%

* Superset with 7 single leg box jumps (each) + 3 Max rep Vertical Jump

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

10/8 Calorie Row

10 Burpee box jump-overs (24″/20″)
Target Rounds: 6+

Minimum Rounds Before Scaling: 4

STIMULUS and GOALS

This is a quick one but at first glance you may want to come out with near 100% effort but 7 minutes is a lot longer than it may seem! Efficiency on the Burpee Box jumps can save seconds per round which will add up in 7 minutes. This is a burner with a possibility for tons of transitions so save seconds where you can!

WORKOUT STRATEGY & FLOW

Echo Bike: The echo bike with its big fan tends to have a little more resistance than an assault bike so if you are used to an assault bike then this will feel just a little tougher so be ready for that. You should have a small goal each round of getting the bike up to speed as quickly as possible, what that means is if I choose a 400 watt pace for my each bike my goal every time when I get back to the bike would be to get it up to 400 watts as fast as possible. This will save a couple seconds each round which will quickly add up along with smooth burpee box jump overs.

Burpee Box Jump Overs: Choose a rhythm you are used to, with these being relatively small sets of these we can dial up the cadence a touch. Just like the bike we want a small goal in each round of getting right to the box and getting down for the first burpee. By getting over there fast and starting we can save a second or two each round which will add up. If you are comfortable with the jump up, spin, step down technique that can save a ton of energy and can be done quickly. Whatever method you choose for the burpees make sure you are getting your chest down as fast as you can and getting an extra breath on top of the box.

This is a burner HAVE FUN with it!

Prince of Persia

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10/8 Calorie Row (easy to moderate)

5 Deficit Inchworms into 2 deficit push ups (at deficit for push ups during the workout)

10 Scap Shrugs

10 Ring Rows

Mobility

Pec Stretch on rig

Knee Across Chest

Pigeon

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16 Minutes

27/21 Calorie Row

15 Deficit Push Ups (4″/2″)

9 Strict Pull Ups
Target Rounds: 6+

Minimum Rounds before Scaling: 4

STIMULUS and GOALS

Cardio day with a Pump Shesh! My favorite…. Good steady bike effort that’s repeatable across the entire 16 minutes while being mindful to break up gymnastics to avoid burnout.

WORKOUT STRATEGY & FLOW

Echo Bike: Bike pace should be moderate with a goal time of sub 75 seconds. Use your total body and remember to breathe with every push and pull motion.

Deficit Push Ups: 2-3 sets should be the goal pace with quick turnaround on the rest. Remember to rest off the arms and don’t get sloppy and short the movement standards.

Strict Pull Ups: Same as the push ups. Break into multiple sets with short rest between. Look to switch grip up if needed to avoid burnout or over resting.