Author: Coach Jeff

Ring The Bell

New Ulm CrossFit – WOD

Warm-up

4:00

8 V-Ups

8 Superman Rocks

8 Squat Jumps

8 PTTT PVC

Accessory Work

Tabata (8 Rounds Each)

Russian Twists

Hollow Rocks

Metcon

Metcon (Time)

50 KBS – (R) 53/35

40 Reverse Lunges 53/35

30 Sit-ups

20 T2B

30 Sit-Ups

40 Reverse Lunges 53/35

50 KBS – (R) 53/35
Scaled is KAH and 44/26

Row conditioning

New Ulm CrossFit – WOD

Warm-up

3 rounds

1:00 light row

8 Active spiderman’s

20 dubs/singles

Mobility

Pigeon 1:00 each

Child’s pose 1:00

Goals

15-20 minutes

Metcon (5 Rounds for time)

Row conditioning

5 sets of 300m row 1min rest between

70%, 75%, 80%, 85%, 90% effort

Concentrate on maintaining a specific number.

Cool Down

:30 each

Figure 4 each side

T-stretch each side

CrossFit Open 18.1

New Ulm CrossFit – WOD

Warm-up

3 rounds

1:00 row

10 weighted lateral raises

10 sit ups

Mobility

Wall stretch 1:00

Figure four stretch 1:00 each

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

Cool Down

3-5 minute row

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New Ulm CrossFit – WOD

Weightlifting

Metcon (Time)

For Time:

21 Strict Presses (95/65)

15 Push Presses (135/95)

9 Push Jerks (175/125)

6 Split Jerks (215/145)

Metcon

CompTrain Three Stooges (Time)

For Time:

30/21 Calorie Row

30 Box Jump Overs (24/20)

30 Power Snatches (95/65)

5 Rope Climbs (15′)

30 Power Snatches (75/55)

30 Box Jump Overs (24/20)

30/21 Calorie Row

Midline

Metcon (Time)

3 Giant Sets:

21 Weighted Sit-Ups

21 V-Ups

Rest as Needed Between Sets

Karen

New Ulm CrossFit – WOD

Warm-up

Line drills

K2C

Quad stretch

Lateral lunges

Knuckle drags

Walk on heels

Walk on toes

Duck walk

High knees

Butt kickers

Then 20 med ball thrusters (NFT)

Mobility

Med ball thoracic opener 1:00

Low lunge hip circles 1:00 each

Accessory Work

10 EMOM

ODD: 3 pause wall squats

EVEN: 20-30 sec plank holds

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Scaled: options 75reps and/or 14/10#

Cool Down

5:00 roller

Quads, glutes and hamstrings

082919

New Ulm CrossFit – Comp Train

Metcon (Weight)

Box Squat (On the 0:00)

On the Minute x 7:

2 Box Squats

Start around 55% of your 1RM Back Squat and Build over the 7 rounds

Weightlifting

Metcon (Weight)

Clean Complex (On the 10:00)

Every 1:30 x 7 Sets:

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

The following percentages are based off of your 1RM Squat Clean:

Set 1: 60%

Set 2: 65%

Set 3: 70%

Sets 4-7: Build to a Heavy Complex

Metcon

CompTrain Squeaky Clean (Time)

3 Rounds:

400 Meter Run

7 Power Cleans

7 Hang Squat Cleans

7 Squat Cleans

Barbell: 115/85

Cool Down

Metcon (No Measure)

4 Giant Sets:

12 Front Rack Kettlebell Box Step-Ups (24″/20″)

30 Second Heavy D-Ball Hold

12 Weighted Pausing Hip Extensions

Rest 2 Minutes Between

Coo coo clock

New Ulm CrossFit – WOD

Warm-up

4:00

10 PVC PTTT

10 OH squat

3 walk outs

Barbell warm up 5 of each movement

Mobility

T-stretch 1:00 each

Wrist stretches 30 sec

Accessory Work

Snatch technique (stay strong in catch)

*May build in weight

Snatch grip push press (behind head)

4 x 3

Snatch drop (light)

4 x 3

Metcon (Time)

21-15-9

For time

Single arm KB swings 50/35

Burpee box jump overs 24/20
Scaled: 35/26, step overs

Cool Down

2 rounds

10 knuckles drags

:30 Sampson each

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New Ulm CrossFit – WOD

Weightlifting

Metcon (Weight)

Snatch Grip Sotts Press

5 Minutes to Build to Moderate Set of 3

Snatch Balance (5 Minutes to Build to Moderate Set)

Metcon (Weight)

Squat Snatch Stamina

On the Minute x 5:

5 Touch and Go Squat Snatches

Metcon

CompTrain Halftime (Time)

30-20-10:

Dumbbell Power Snatches (50/35)

Wallballs (20/14)

Directly Into…

10-20-30:

Bar-Facing Burpees

Calorie Row

Weightlifting

Metcon (Weight)

Deadlift Stamina

4 Sets:

15 Unbroken Deadlifts @ 50% 1RM

“Round up”

New Ulm CrossFit – WOD

Warm-up

3 rounds

100m jog

10 scap shrugs

6 push ups

6 air squats

Mobility

Child’s pose 1:00

Hips swings 10 each direction with PVC

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (AMRAP – Reps)

20 min EMOM

EVEN: 100m run

ODD: 1 round of Cindy

5 pull ups

10 push ups

15 air squats
Scaled: 5 ring rows, 10 knee push ups, 10 air squats

Cool Down

200 meter walk

082719

New Ulm CrossFit – WOD

Gymnastics

Metcon (AMRAP – Reps)

5 Rounds:

300 Meter Row + 50% Unbroken Ring Muscle-ups

Metcon

CompTrain Cement Truck (5 Rounds for time)

On the 5:00 x 5 Rounds:

400 Meter Run

12/9 Calorie Assault Bike

15 Toes to Bar

Cool Down

Metcon (No Measure)

Recovery Bike

5 Rounds:

1 Minute Light

1 Minute Moderate

1 Minute Moderate/Fast