Author: Coach Jeff

Ghost

New Ulm CrossFit – WOD

Warm-up

3 Rounds

:30 Row

6 Push-ups

20 Singles

8 Squat Jumps

Mobility

10 Down Dog to Cobra

Thread the needle

Pigeon

Weightlifting

Power Clean and Jerk (4 x 1 @ 55%, 2 x 1 @ 60%)

Metcon

Metcon (6 Rounds for reps)

6 Rounds:

1 Minute Max Calorie Row

1 Minute Max Burpees

1 Minute Max Double Unders

-Rest 1 Minute-
Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to your notes.

Score = total reps

Target Reps each round: 120+

STIMULUS and GOALS

How to pace: PAIN CAVE! There is no way around it! Expect pain with this workout. Push the 1 minute sections, but not until failure. The rest is going to go fast!

How it should Feel: CARDIO! Expect a high heart rate throughout this workout. Aim for a hard, but consistent pace on the first set and maintain that throughout. This one turns aerobic as the time domain extends beyond 15 minutes.

WORKOUT STRATEGY & FLOW

Row: aim for a moderate/hard pace. 1400+/1200+ cals per hour is a great goal for solid rowers, but know your own sustainable pace.

Burpees: keep moving here! Non stop is the goal (even if its not incredibly fast movement)

Double unders: aim to keep these unbroken as long as possible each minute. It’s the final minute of each set and it will burn! But remember rest is coming right after.

Mount Everest

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Single Leg RDLs (each side) (light/moderate)

5 Single Arm Dumbbell Power Cleans (each side) (light/moderate)

3 Strict Pull-Ups

4 Burpees

Mobility

Fr R on wall

Forearm Smash on wall

Metcon

Metcon (Time)

15-10-5

Power Cleans 135/95

5-3-1

Rope Climbs
Target Time: sub 8 minutes

Time Cap: 10 minutes

STIMULUS and GOALS

How to Pace: CHALLENGE!. This workout is going to be a burner. Expect grip fatigue and to be out of breath!

How it should Feel: GRIPPY & GASSY! The power clean/rope climb combo is a grippy one. This workout will show how good your footwork is on the rope climbs and how fast of a pace you can move with!

WORKOUT STRATEGY & FLOW

Power cleans: Keep these quick and snappy. It’s not a ton of reps, but make sure to focus on good leg/hip drive while working through these.

Rope climbs: expect grip fatigue here. Aim to use good footwork and technique to save the grip on these rope climbs. Consistency is key here.

Weightlifting

Power Snatch (1 Power Sn + 1 Squat Snatch x 4 @ 55-60)

Deadlift (10EMOM x 1 Building up to 80%)

Grand Canyon

New Ulm CrossFit – WOD

Warm-up

Arms & Legs: 40sec easy, 20sec mod, 10sec fast,

Rest 20sec,

Legs Only: 40sec easy, 20sec mod, 10sec fast,

Rest 20sec,

Arms Only: 40sec easy, 20sec mod, 10sec fast

Mobility

Mini Band Glute Activation

Metcon

Metcon (Time)

Bike

3 Sets

30/24 Cals Fast, 60 Sec Easy,

10/8 Cals Fast, 60 Sec Easy

*Rest 2 Min between sets.
Score is total time minus the total 4:00 of rest.

Think about your previous “fast” paces and set a target to try and hold for the longer bike and then a more aggressive pace for the shorter bike.

Weightlifting

Back Squat (3 x 3 Tempo (3,2,3,1))

**This should not exceed 65% of 1RM Back Squat

***Trend towards going too light and actually hitting the tempo over going too heavy. Perform the tempo on all warm up sets as well.

Open 19.3

New Ulm CrossFit – WOD

Warm-up

4:00

5 Single Arm Strict Press (ea)

5 Fr. R. Lunges (ea)

:15 Handstand Hold or Plank

5 Lateral Step Ups (ea)

Mobility

Roll Upper Back

Barbell Opener

Shoulder Opener on wall with roller

Metcon

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes
Target Time: Do your best. This one is an AMRAP as almost nobody can finish in 10 minutes! If you don’t think you can get through at least 25 strict handstand push ups, then scale accordingly.

Time Cap: 10 MInutes

STIMULUS and GOALS

How to Pace: CHALLENGE! We want you to hold onto the dumbbell as long as possible before setting it down, then manageable sets on strict handstand push ups!

How it should Feel: GASSY then PAIN!!! We need you to push yourself in this 10 minutes so you can barely onto your pace. If you are in the Pain Cave by minute 9, then you’ve paced it right!

WORKOUT STRATEGY & FLOW

Dumbbell Overhead walking lunge: This weight should be very manageable and allow you to walk faster through the lunges to knock out the 200’ quickly.

Dumbbell Box Step Ups: Hold onto the dumbbell as long as you can without falling apart (unbroken is a great goal!). We recommend resting on the shoulder. You may switch shoulders with the dumbbell whenever you choose.

Strict Handstand Push Ups: You should know your ability here with all the workouts we do with these! Smaller faster sets with quick breaks can work great in this workout!

Handstand walk: Empty the tank as you likely won’t have a ton of time here!

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

Weightlifting

Front Squat (10 x 3 @ 81% OT :90)

Recovery

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Banded Good Mornings

10 Band Pull-Aparts

10 Scap Shrugs

:10 Handstand Hold or Plank

Mobility

Roller

Upper Back

Lats

Quads

Hamstrings

Metcon

Metcon (AMRAP – Rounds and Reps)

25:00

25 Singles

:20 HSH or Plank

20 Russian Twists

8 Wall Balls

16 Single Arm Clean & Strict Press

12 Alt V-Ups

10 Lateral Step-ups

Goals

15:00 for goals

Pyramid Double Helen

New Ulm CrossFit – WOD

Warm-up

3 Rounds

:30 Row (Building)

10 Suitcase DL (per side)

8 Russian KBS

6 Kip to swing

2 Strict Pull-Ups or Ring Rows

Mobility

Child’s Pose w/ Lat reach

Forward Fold

Scorpion

Metcon

Metcon (Time)

Row 1200/1000 meters

63 kettlebell swing (44/26)

24 pull-ups

Row 750/600 meters

42 kettlebell swings (44/26)

16 pull-ups

Row 250/200 meters

21 kettlebell swings (44/26)

8 pull-ups
Target Time: sub 20 minutes

Time Cap: 25 minutes

STIMULUS and GOALS

How to Pace: STEADY. This is a classic from the 2010 Games! You have to push the run pace or you will get left behind! We want to learn to find the reckless balance of how aggressive our pacing can be!

How it should Feel: GASSY & GRIPPY! It is about grip/pulling fatigue and managing a high heart rate throughout. Stay mentally tough!

WORKOUT STRATEGY & FLOW

Row: This is the bulk of the workout so we have to stay rowing at a moderate to moderate/fast pace throughout! So come out with a 70-80% intensity and then kick it up to 80-90% for the 800m and 400m.

Kettlebell Swings: These will get grippy right away, but should be relatively light and fast! Go for big sets!

Pull Ups: This is a relatively low rep count to what we usually do. Focus on a smooth tight butterfly and hang on as long as you can since the row is right after and you will be able to let your grip recover.

Weightlifting

Squat Clean and Jerk (1 Cln Pull + 1 Cln + 1 Jerk Dip + 1 Jerk x 4 sets)

Building (Ending roughly in the 75% range)

Kingpin

New Ulm CrossFit – WOD

Warm-up

4:00

20 Singles

3 Burpees

3 Fr. Squats

3 Strict Press

3 Thrusters

Mobility

Lacrosse Ball

Pec/Ant Shoulder

Assisted Squat Hold

Metcon

Metcon (4 Rounds for time)

80 Double Unders — 100

20 Thrusters 75/55 — 95/65

-rest 4:00-

70 Double Unders — 90

18 Thrusters 75/55 — 95/65

-rest 4:00-

60 Double Unders — 80

16 Thrusters 75/55 — 95/65

-rest 4:00-

50 Double Unders — 70

14 Thrusters 75/55 — 95/65

*The goal is to go faster on each subsequent interval than the prior interval
Target Time each set: sub 2 minutes

Time Cap each set: 3 minutes

STIMULUS and GOALS

How to Pace: SPRINT! We want you to move as fast as possible and hold as big of sets as you can for each movement! We are putting the challenge right at the edge of what you can hold onto!

How it should Feel: LACTIC ACID PARTY! Those thrusters are going to add up! But we have plenty of rest for you to recover so you can flush and move faster on the next interval.

WORKOUT STRATEGY & FLOW

Double Unders: Unbroken is ideal! But we definitely want these done in under 90 seconds if you need to break.

Thrusters: This should be a relatively light weight that you can hold onto unbroken throughout.

Weightlifting

Back Squat (5 x 5 @ 75% OT 2:00)

Hawk Eye

New Ulm CrossFit – WOD

Warm-up

3 Rounds

:30 Bike

5 SLD

5 GM

5 Sn. Gr. PP

6 Alt Spidermans

Mobility

Barbell Quad Smash

Barbell Bicep Smash

Blackburn

Metcon

Metcon (Time)

3 Sets

5x (20/16 Cal Fast, 60 Sec Easy)

*Rest 2 Min between sets.

5:00 Test Calories

50-75 hold 200-300 watts

75+ hold 300+ watts
*Score: Record total workout time (do NOT include the rest between the sets)

Weightlifting

Power Snatch

1 Snatch High Pull + 1 Power Snatch + 1 Snatch x 5 Sets building

Aunt May

New Ulm CrossFit – WOD

Warm-up

2 Rounds

1:00 Bike

25 Single Under

6 Alt Spidermans

5 Strict Pull Up

10 Single Arm Dumbbell High Pull (Light-Moderate) (each side)

10 Single Arm Dumbbell Thrusters (Light-Moderate)

Mobility

Athlete’s Choice 5:00

Metcon

Metcon (Time)

Partner WOD

2 rounds of everything below:

85 Cal Bike (resting partner must perform 50 double under prior to every switch)

12 Rope Climbs (Split)

85 Cal Bike (resting partner must perform 50 double under prior to every switch)

17 Overhead Squats (155/105) (Split)

**SCALE DUBS IF CAN’T COMPLETE IN ONE OR TWO SETS**
Target Time: sub 24 minutes

Time Cap: 30 minutes

STIMULUS and GOALS

How to Pace: Here’s a STEADY GRIND for you and your partner. Through the bike/double unders the intensity should high and calm down when the higher skill movements come into play. Make sure to establish a plan prior for efficient transitions on and off the bike so one partner isn’t waiting for the double unders to be completed.

How it should Feel: With the right timing and weight selected this workout will not only be GRIPPY but the LACTIC ACID will start to build heavy after the first round is complete.

WORKOUT STRATEGY & FLOW

Bike: Pacing should be aggressive here. We recommend biking for at least 60 seconds to allow partner to complete the double unders and get somewhat of a breather.

Double Unders: Goal should be unbroken when focusing on relaxing the shoulders down and finding a good breathing pattern.

Rope Climbs: Go 1:1 with the reps (1 rep back and forth) and make sure to take a big jump every time. Use the legs first to drive the body up the rope and then the arms will follow.

Overhead Squats: Weight is going to be heavy ( 70%+). Squat Snatch your first rep and aim for 3-5 Reps before switching. If you can 8-9 reps before switching, that will help cut down on lost time.

Full Send Friday – Dock Ock

New Ulm CrossFit – WOD

Warm-up

3 Rounds

30 Singles

20 Shoulder Taps in Handstand

10 DB Suitecase Deadlifts (moderate) (each side)

4 Kip to Swing, 2 Strict Pull Ups

Mobility

Banded Shoulder Drills

20 Knuckle Drags

Metcon

Metcon (Time)

5 Rounds

12 HSPU

11 Deadlift 185/125

12 HSPU

7 Burpee Pull-Ups

————————–

RX+ 25′ HSW & 225/155
Target Time: 8-9

Time Cap: 13

STIMULUS and GOALS

How to Pace: STEADY pacing with smart, calculated rest stops to keep consistent round times. If you hit on all cylinders and pace perfect can finish with a bang and find that PAIN CAVE on the last round!

How it should Feel: GASSY and GRIPPY, be smart of the both bar movements to not push to the breaking point early and try to stay somewhat relaxed when inverted. Embrace the PAIN CAVE here!!

WORKOUT STRATEGY & FLOW

Handstand Walk: Unbroken should be the goal with relatively short distances in comparison to what we have done in the past.

Deadlifts: Weight should be doable for unbroken sets, however, don’t push to the edge if the form, grip or back is starting to go. Be smart and break into 2 sets to keep moving through.

Bar Muscle Ups: Depending on how you feel and if muscle ups are your jam then go for broke or break into multiple sets.

Weightlifting

Front Squat (10 x 3 @ 78%)