Author: Coach Jeff

Howdy Partner

New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:00 Bike

3-5 Strict Pull-Ups

5 SLD

4 Fr + Side Lunge

Mobility

OH Squat On Wall

Couch

Pigeon

Metcon

Metcon (Time)

Partner Throwdown Friday

20/16 Calorie Echo Bike (each)

6 Rope Climbs (split)

50 deadlifts (225/125) (split)

6 Rope Climbs (split)

20/16 Calorie Echo Bike (each)

Individual version:

20/16 Calorie Echo Bike

3 Rope Climbs (split)

25 deadlifts (225/125) (split)

3 Rope Climbs (split)

20/16 Calorie Echo Bike
Target Time: sub 10

Target Cap: 15

STIMULUS and GOALS

How to Pace: CHALLENGE! Push yourself and your partner to hold an aggressive pace that pushes you both right up to what you can handle!

How it Should Feel: GASSY! With the bike and pulling combo you will be out of breath and ready for your rest while your partner goes!

WORKOUT STRATEGY & FLOW

Bike: Come out at about 75-80% pacing on the first calories then look to empty the tank on the last set of calories!

Rope Climbs: Get a big jump and trade off reps quickly 1 at a time!

Deadlifts: Sets of 5-10 are a sound strategy and totally depend on your 1RM and how comfortable you are at this weight. Don’t use over 75% 1RM!

Goals

Choose a couple goals to work on for the remainder of class.

If you need an idea perform the following weightlifting:

Weightlifting

Front Squat (5 sets of 3 Front Squats + 1 Split Jerk)

Building

10 Gallon Hat

New Ulm CrossFit – WOD

Warm-up

3 Rounds

16 Alt Knuckle Drags

100m Jog

6 Push-Ups

10 V-Ups

Mobility

Roller

Quads, Hamstrings, Glutes

Metcon

Metcon (AMRAP – Rounds and Reps)

20:00

400m Run

12 Dbl DB or KB Sp. Jerk 35’s/20’s

10 Roll-outs

8 Floor Press 115/75

10 Russian Twists 53/35

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

Bluebonnets

New Ulm CrossFit – WOD

Warm-up

3 Rounds

12 Banded IT

10 Scap Shrugs

5 Levers

5 Muscle Cleans

5 Front Squats

Mobility

Lacrosse Ball

Rotator Smash

Tricep Smash

Frog Pose

Metcon

Metcon (Time)

3 Rounds (Squat Cleans)

7 Toes To Bar + 10 Cleans 95/65

-Time cap: 5 minutes-

3 Rounds

7 Toes To Bar + 8 Cleans 135/95

-Time cap: 10 minutes-

3 Rounds

7 Toes To Bar + 6 Cleans 185/125

-Time cap: 15 minutes-

3 Rounds

7 Toes To Bar + 4 Cleans 225/155

** If time catches you, enter 20:00 as a score and put reps completed in the comments**
Target Time: sub 20 minutes

Target Cap: 20 minutes

STIMULUS and GOALS

How to Pace: STEADY! This workout is all about coming in with a sound strategy and building into your pacing through each round. Smooth is fast!

How it Should Feel: MUSCULAR ENDURANCE! All the squat cleans will add up with the ascending weights along with the toes to bar not going anywhere! Let’s see how long we can hang on. You have the time caps for each 3 rounds you have to be wary of, so plan out ahead where you know you must push to get to the next 3 rounds!

WORKOUT STRATEGY & FLOW

Toes to bar: This will end up being a lot of toes to bar throughout, so pace accordingly. You have time to break these up as needed, if you maintain short rests. Be disciplined on the clock with these and you can be successful!

Squat cleans: The first weight should be light and easy to knock out 10 in under a minute if you need to. The 2nd weight shouldn’t exceed 70% of 1RM and 3rd weight not over 85% of 1RM. Be smooth on these and commit to having great positions from the 1st rep! That will be the difference maker in a workout like this!

Accessory Work

2 Rounds

20 Alt. DB Floor Press

10 Reverse Grip Barbell Floor Press

15 Resistance Band Chest Fly

12 Standing BB Curl

*Perform for Quality*

Tex-Mex

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 SLD

5 Front Squats

:20 HSH or Plank

6 Step Over Lunges

Mobility

Child’s Pose

Forward Fold

Crossed Leg Twist

Weightlifting

Deadlift (5 x 4 (Building 65-75))

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

25’-50’-75’-100’-125’-150’….

DB Fr. Rack Lunge 2×50/35

2-3-4-5-6-7….

Wall Walks

RX+ is HSW in same feet
Target Distance: 625’+ (through the 125’ lunge)

STIMULUS and GOALS

How to Pace: STEADY! WE have an 8-minute workout so move with a purpose and don’t be afraid to sell out as the clock is winding down. Every set matters in the ascending ladder. Goal should be to rest between the movements, not during.

How it Should Feel: LACTIC ACID PARTY! This is Legs and shoulders, so the pain will alternate back and forth.

WORKOUT STRATEGY & FLOW

Dumbbell Front Rack Walking Lunge: Find that sweet spot on holding the dumbbells that allow you to breathe. Keep your steps/pace consistent and don’t try to blow through each set. The goal should be to go unbroken on each lunge distance.

Handstand Walk: This will be the challenge of the workout. Depending on the space available, the goal should be at least 25’ unbroken sections. After each lunge give your shoulders a little shimmy shake before kicking up.

Workout goes quicker than you think so keep the rest short and sweet and give a real hard push at the last minute.

Cool Down

Roller

Upper Back, Lats

Quads, Hamstrings, Glutes

Everything Is Bigger In Texas

New Ulm CrossFit – WOD

Warm-up

3 Rounds

30 Singles

5 Bottom Half Burpees

10 PVC Pass Throughs

5 PVC OHS

Mobility

Banded Hip Opener

Banded Couch

15 Spanish Squats

Weightlifting

Back Squat (Pause + 1/4 + Normal (60-75))

1 Pause Back Squat + 2 (¼ Back Squat) + 2 Back Squat

1 Pause Back Squat + 2 (¼ Back Squat) + 2 Back Squat

1 Pause Back Squat + 1 (¼ Back Squat) + 2 Back Squat

1 Pause Back Squat + 1 (¼ Back Squat) + 2 Back Squat

1 Pause Back Squat + 1 (¼ Back Squat) + 1 Back Squat

Metcon

Metcon (Time)

21-15-9

Burpee Box Jump Overs 24/20

Overhead Squats 115/80
Target Time: sub 7

Time Cap: : 10

STIMULUS and GOALS

How to Pace: CHALLENGE! If you come out with guns blazing, then you will die. Stay steady through the 21’s, survive the 15’s, and then you can light that match on the 9’s!!!

How it Should Feel: LACTIC ACID PARTY! You will not enjoy this, so shut your brain off and keep working, chugging along. Legs are going to burn, and the heart is going to be pounding, so stay calm and know you are not going to die.

WORKOUT STRATEGY & FLOW

Burpee Box Jump Overs: This is the start of the workout. The worst thing you could do is come out with a pace that can not be maintained across the 3 sets. Start steady and always slow down the last 2-3 reps before transitioning to the barbel.

Overhead Squats: The weight selected should be moderate (around 60%) and doable for unbroken sets. This will be the real challenge in holding onto the bar and not breaking sets. Stay calm, find that sweet spot in your squat and breathe through every rep.

Indian Ocean

New Ulm CrossFit – WOD

Warm-up

3 Rounds

300m Row (moderate)

10 Single Arm Kettlebell Thruster R/L

:30 Handstand Hold

Metcon

Metcon (5 Rounds for time)

4 sets (1 set every 5 minutes)

25/20 Calorie Row

25 Wall Balls 20/14

50’ Handstand Walk

-then-

-straight into-

4 Sets:

25/20 Calorie Row

-Rest 1:1 between sets-

*Sub 250m Run if you’d rather run*
Score each of the first four rounds and then round 5 will be total time for all the rowing

Mediterranean Sea

New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:00 Bike

10 Box Jump w/Step Down 24/20

15 Banded Good Morning

10 KB Swing – Eye Level

Mobility

Forward Fold

Figure 4 on wall

OH Squat on wall

Metcon

Metcon (8 Rounds for time)

8 sets (1 set every 4 minutes)

12/10 Bike SPRINT

10 Box Jumps 24/20

5 Power Cleans 155/105

——————————–

RX+ 30/24 Box, 185/125 P Cln
Target Time each set: sub 90 seconds

Time Cap each set: 2 minutes

STIMULUS and GOALS

How to Pace: SPRINT! We want high intensity efforts and for you to approach it as if you will burn it down each set!!

How it Should Feel: LACTIC ACID PARTY! The PAIN is coming right at the end of each set as all the work sets in from the high intensity effort. Try to stay moving some during your rest to try and clear the fatigue and keep your body ready for the next set.

WORKOUT STRATEGY & FLOW

Bike: SPRINT means SPRINT! This should not take more than 60 seconds, and ideally closer to 30-40 seconds.

Box Jumps: you can rebound or find a good rhythm to hop right back up with the arm swing. Be explosive!

Cleans: Fast and furious to finish! The 5 should take under 30 seconds and be a flurry of pulling!

Accessory Work

Choose between one round of the following OR Goals.

For Quality:

10 Tempo Pushups 3,2,3,1

10 Chin-ups

12 Ring Dips

12 Standing Barbell Curl

12 Overhead Plate Situps

12 Pulse-ups

15 KB Front Rack Marches (each side)

Lactate Clearance

New Ulm CrossFit – WOD

Warm-up

2 Rounds

:30 Row

100m Run

:30 Bike

Mobility

Squat & Reach on wall

Bicep Turnback

Calf Stretch

Pigeon

Metcon

Metcon (AMRAP – Rounds and Reps)

30:00

500/400m Row

400m Run

1 Mile Bike

Cool Down

Calf Stretch

Breakdancer

Child’s Pose

Knee Across Body

Atlantic Ocean

New Ulm CrossFit – WOD

Warm-up

3 Rounds

:30 Row

6 PVC Pass through

6 PVC Squat Sn

5 BB Front Squats

5 BB Push Press

Mobility

Lacrosse Ball

Rotator Smash

Pec Smash

Wall Hinge

Weightlifting

Power Snatch (5 x 3 (1 Sn Gr P Jrk + 1 H Sn + 1 Sn))

One Weight around 45-55%

Metcon

Metcon (Time)

1000m Row

50 Thrusters 45/35

50 Pull Ups

50 Thrusters 45/35

1000m Row
Target Time: sub 18

Time Cap: 22

STIMULUS and GOALS

How to Pace: STEADY! Jackie with this much more work will require you to be more conservative and not push your limits til the final set of thrusters and row.

How it Should Feel: PAIN! Jackie already hurts and with this much more work, it will hurt even more! Push into the discomfort a little more with each movement completed and then all out on the final 500m on the row!

WORKOUT STRATEGY & FLOW

Row: Steady moderate (~80%) pacing through the first row, then try to hang onto that for the 2nd row, finishing with all you have in the final 500m!

Thrusters: These empty bar thrusters are deceiving and hurt more than they seem capable of! A faster cycle rate will reward you as long as it doesn’t blow you up. Keep your hip drive strong and don’t get lazy with overutilizing your shoulders to press!

Pull ups: Smooth is fast here. Come out with whatever sets you can handle for all 50 and keep your kip efficient!

Pacific Ocean

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 SLD

5 Hang Cleans

5 Bottom Half Burpees

5 Push-Ups

Mobility

Roll

Upper Back

Lats

Fr. Rack on wall

Leg Across Body

Weightlifting

BB Warm-Up

Tall Cleans 5 x 3 OTM

Power Clean (8 x 1+1 (:03 Pause in rep 1) OT :90)

Metcon

Metcon (Time)

30 Devil Press 35’s/20’s

20 Handstand Push Ups

15 Devil Press 35’s/20’s

15 Handstand Push Ups
Target Time: sub 10

Time Cap: 13

STIMULUS and GOALS

How to Pace: GRIND! Those devil’s presses hurt and everybody loves to hate them! The approach with these must be not stay moving and minimize your breaks to a few quick breaths on your chest only when you must.

How it Should Feel: GASSY and/or MUSCULAR ENDURANCE! The Devil’s press will have your heart and breathing rate skyrocketing and combined with the handstand push ups, your shoulders will be smoked!

WORKOUT STRATEGY & FLOW

Devils Press: 1 rep is a LOT of work, so find a swing pattern with the dumbbells that minimizes extra work and lets you keep moving.

Handstand Push Ups: You get to kip today! What a rare occurrence from our typical strict standard, so use the kip well! If you do, you can move through these rather quickly.