Author: Coach Jeff

Can’t Stop Now

New Ulm CrossFit – WOD

Warm-up

4:00

20 Singles

10 Suitcase DL

4 Dive Bombers

10 V-ups

Mobility

Pec Smash & Delt Smash

Weightlifting

Shoulder Press (3 x 6 @ 70%)

OT 2:00

Metcon

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

20 V-ups (Feet off floor)

12 Single Arm Snatch 50/35

10 Push-ups

12 Single Arm Thrusters 50/35
Scaled is 35/25 and Knee Push-ups

Rx+ is 10 TTB for situps

Clean It Up

New Ulm CrossFit – WOD

Warm-up

3:00

10 Scap Shrugs

10 Kip Swings

10 Reverse Lunges

10 Front Squats (Bar)

Mobility

Single Arm Front Rack on Wall

Squat Hold on Rig

Weightlifting

Squat Clean (1 RM)

12:00

Power Clean (1 RM)

12:00

Front Squat (3 x 6 @ 70%)

First set starts at 15:00 on running clock

Metcon

Metcon (Time)

3 Rounds

21 Box Jumps 24/20

18 Lunges

15 Front Squats 95/65
Scaled is Step-ups and 85/55

Rx+ is Plyo Lunges and 115/75

Drop Dead

New Ulm CrossFit – WOD

Warm-up

5:00

10 Barbell GM

5 Back Squat

5 Burpees

10 Cal Row

Mobility

Child’s Pose

Pike

Accessory Work

Deadlift Prep

1) PVC on back Hip Hinge

2) Hinge w/ Roller Btwn Forearms & Thighs

3) Hinge w/ KB Behind Back

4) Hinge w/ PVC (Band attached to rig)

Weightlifting

Deadlift (3 x 6 @ 70% TnG)

OT 1:30

Metcon

Metcon (Time)

1250m Row

20 Burpees Over Rower

1000m Row

15 Burpees Over Rower

750m Row

10 Burpees Over Rower

500m Row

5 Burpees Over Rower
Scaled drop 250m off each row and regular burpees

Rx+ add 250m to each row

Gymnasty

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Banded Pull-Aparts

10 Banded Pull-Downs

10 Banded PTTT

10 Squat Jumps

Mobility

Thoracic Opener

Low Lunge

Ankle

Weightlifting

Squat Snatch (1RM)

12:00 Cap

Power Snatch (1RM)

12:00 Cap

Back Squat (3 x 6 @ 70%)

Set 1 @ 15:00

OT 2:00

Metcon

Metcon (3 Rounds for reps)

0:00 to 4:00

15-12-9

Strict Pull ups & Strict HSPU

4:00 to 6:00 Rest

6:00 to 10:00

15-12-9

Strict Pull ups & SHSPU

10:00 to 12:00 Rest

12:00 to 16:00

15-12-9

Strict Pull ups & SHSPU

Bullet Point Open

New Ulm CrossFit – WOD

Warm-up

Line drills

High knees

Butt kickers

knee to chest

quad stretch

lateral lunges

inch worms

then: Barbell warm up

5 of each, GM, BSQ, St. Pr, Elb, SLD & Fr. Sq

Mobility

roll out: quads, hamstrings & calves

Weightlifting

Clean and Jerk

Build to a heavy single

15 minutes

5-3-3-2-1-1-1

Metcon

Metcon (Time)

Bullet Point Open RX

FOR TIME:

30 Clean and Jerks (155/105)

30 Box Overs 20″

Metcon (Time)

Bullet Point Open Intermediate & Masters RX

FOR TIME:

30 Clean and Jerks (135/95)

30 Box Overs 20″

Metcon (Time)

Bullet Point Open Scaled

FOR TIME:

30 Clean and Jerks (95/65)

30 Box Overs 20″

Booty Moves

New Ulm CrossFit – WOD

Warm-up

4:00

15 Band GM

8 Squats

8 Active spidermans

3 Burpees

Mobility

Pigeon 1:00 each

Couch 1:00 each

Goals

16 minutes

Metcon

Metcon (Time)

Big Ol Booty

5 rounds

50′ DB Bear crawl 50/35

50′ OH lunges single DB 50/35

16 DB Dead Lifts single 50/35

Death by Kettle Bell

New Ulm CrossFit – WOD

Warm-up

4:00

10 russian KB swings

10 jumping jacks

10 KB DL

10 PTTT

Mobility

T- stretch 1:00 each

Wrist stretches :30 each

Weightlifting

Push Press (7 X 3 )

Push press

7 x 3 OT :90 60-75%

:02 pause in the dip

Metcon

Metcon (AMRAP – Reps)

Death By Kettle Bell swings (A) 53/35

increasing rep EMOM 1:1 2:2 3:3

Go until you fail the reps for that minute

*when you die go to 15-20 sit ups until everyone is done

All Smiles

New Ulm CrossFit – WOD

Warm-up

200 m light

8 active spidermans

8 lateral lunges

100 m moderate row

8 push ups

18 dubs/singles

50 m hard row

Mobility

larosse ball on wall

lats

traps

low back

Metcon

Metcon (Time)

12 Rounds

20/15 Cal Row

60 Dubs

4 HRPU
Scaled is 60 Singles

Iron Cross

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Bar GM

5 Shoulder Press

5 Front Squat

10 Scap Shrugs

Mobility

Roller Lats & Upper Back

Pec on wall

Accessory Work

12 Alt EMOM

E: TTB Technique

O: 10 Hollow Rocks

10 Superman Rocks

Metcon

Metcon (3 Rounds for reps)

3 Sets of:

AMRAP 4

24 TTB

12 Thrusters 115/75

**2:00 Rest Between Sets**

Rain Check?

New Ulm CrossFit – WOD

Warm-up

4:00

10 Banded Walk R/L

10 Banded Squats

5 Push-ups

20 Dubs or Singles

Mobility

Pigeon

Squat Hold

Weightlifting

Back Squat (5 x 8 @ 50 – 55%)

Tempo (:03 Down / :03 Up)

Metcon

Metcon (AMRAP – Reps)

18 AMRAP (Athletes Choice)

Wall Balls 20/14

Burpees

Dubs (5 = 1)
RX+ is 30/20, Burpee to Rig, Trips (1 = 3) Scaled is 14/10, Singles (5 to 1)