Author: Coach Jeff

J.T.

New Ulm CrossFit – WOD

Warm-up

4-Min

20 singles

5 Barbell Strict Press

5 Inchworms

6 Plyo Lunges

Mobility

Chest T-Stretch

Lat Roll

Weightlifting

EMOM x 4

2 pausing Split Jerks

2-min rest

On the 0:90s X 6

3 Split Jerks

*Pausing Jerks should be 2 second pause in the bottom of the jump and 2 sec pause in the catch/ split. Focus on maintaining a vertical torso on the dip, Jumping out of the heels on the launch, and wide landing on the split. Start about 40%, your can built of the 4 sets as desired, this is a technical primer

*Split Jerks we are looking to build to a heavy 3 Rep with Perfect form. Try to focus on a strong Jump and drive under the bar with a deep, balanced split. Try with a 1-2 sec pause under the bar before standing up.

Jerk from rack

Metcon

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

Cool Down

Pec Smash

Eccentic Tricep Band Pull Down

Torpedo

New Ulm CrossFit – WOD

Warm-up

3 Rounds

20 Single

10 Sit ups

6 Alt. Samsons

5 SLD

Mobility

Quad Roll

Ham Roll

Accessory Work

Alt. EMOMx 10

E: 8 Weighted Glute Bridges

O: 8 Hollow Rocks

Gulte Bridge are on the Floor, weight should added heavy enough to add insenty while maintain proper posture and form.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

40 Double Unders

30 Air Squats

20 Deadlifts (115/75)

10 Front Rack Lunges (115/75)
SC: 80 Single, 95/55

Cool Down

Band Assisted Quad Stretch

Band Assisted Hamsting Stretch

Your Turn

New Ulm CrossFit – WOD

Warm-up

AMRAP4

5 Snatch Grip Push Press

10 Situps

5 SLD

10 Airsquats

Mobility

Walk Stretch

Lat Roll

Weightlifting

On and 11:00 min Clock

EMOM x 4

3 Snatch High Pull

-1 min rest-

EMOM x 6

2 Hang Snatch

First EMOM today is to focus on technique of the pull. Focus on getting good hip connection and extension followed by strong pull with the shoulders and arms. start around 35-45% of you 1-RM. You can build of the 4 sets as needed but not mandatory.

Second EMOM we are still driving the the pattern of the pull and adding the full snatch. We can practice either Squat or Power. Looking to work up to a moderate weight with sound technique

Hang Power Snatch

Hang Squat Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

With a Partner

AMRAP 15

2 Hang Power Snatches (75/55)

2 Toes to Bar

2 cal Row

Add 2 reps to each movement after each athlete has completed a full round. Athletes will complete full rounds before switching

Score is the total number of round your team can complete in the time limit.
SC: 55/35, Toe Above Hip

Cool Down

3-5 min Conversational Row

Wrist Stretch

Runner Up

New Ulm CrossFit – WOD

Warm-up

Lines Drills

Quad

K2C

Walk outs

Knuckle Draggers

Lateral Lunge

Heel Walk

High Knees

Butt Kickers

Mobility

Wall Stretch

Child’s Pose (Left – Right – Forward)

Accessory Work

10:00 min to work on Bar Muscle up Practice

A) Jumping Pulls and Bar Dips

B) Jumping Muscle up as low as possible

B) 3 attempts at max single set Effort

Bar Muscle-ups

Metcon

Metcon (Time)

For time:

800m Run

80 Push-ups

600m Run

60 Pull-ups

400m Run

40 Chest to Bar Pull ups

200m Run

20 Bar Muscle ups
Sc:

800m Run

80 Knee Push-ups

600m Run

60 assisted Pull-ups

400m Run

40 assisted Chest to Bar Pull ups

200m Run

20 assisted Bar Muscle ups or 20 Dips

Cool Down

100m Walk

Lat Roll

Top Popper

New Ulm CrossFit – WOD

Warm-up

AMRAP 4

10 Sit-ups

8 Push ups

6 Barbell Strict Press

4 Squat Jumps

Mobility

Lat Roll

Thoracic Opener

Snow-angel

Weightlifting

15:00 min to find a Heavy 1 rep Shoulder Press.

Barbell will come from a rack.

Shoulder Press

Metcon

Metcon (Time)

For Time:

21-18-15-12-9-6-3

Shoulder to Overhead (115/75)

-Between Sets-

7 Box Jump Overs (24/20)

10 A-KBS (53/35)
SC: 75/55, Step overs, 44/26 KBS

Rx: 135/95, 30/24, 70/53

Cool Down

Banded Shoulder Stretches

Forearm Smash (LAX)

Riley 21

New Ulm CrossFit – WOD

Metcon

Riley 21 (Time)

10 to 1

Deadlifts 225/155

TTB

-Then-

1 to 10

Power Cleans 155/105

Floor Press 155/105
Honoring Riley Howell killed April 30, 2019 after he charged a gunman who opened fire in a classroom on the campus of UNC Charlotte. Riley’s actions saved the lives of others. “Riley died the way he lived, putting others first. It is our hope that his example resonates with everyone. We hope others will, if ever the need arises, answer the call to be selfless and do the right thing without hesitation.”

“Bank Robber”

New Ulm CrossFit – WOD

Warm-up

4:00

6 Bb push press

6 alt. Samson

6 plyo lunges

16 dubs/ singles

Mobility

T- stretch :30 each

Couch stretch 1:00 each

Jerk from rack (1×1)

1 rep max

Metcon (Time)

Bank Robber

Score is slowest time

3x 800 meter run

2:00 rest between

Cool Down

200 meter walk

“Amanda meets Karen”

New Ulm CrossFit – WOD

Warm-up

4:00

10 Scap shrugs

6 Med ball thrusters

10 PVC PTTT

6 active Spiderman’s

Mobility

Banded squats

3 slow wall squats

Accessory Work

Coach says pausing wall ball squats

8×3

Metcon (Time)

“Amanda Meets Karen”

For time

50 wall balls 20/14

9 Muscle ups

9 squats snatches 135/95

50 wall balls

7 muscle ups

7 squat snatches

50 wall balls

5 muscle ups

5 squat snatches
Scaled: 14/10, 95/65, pull ups

Cool Down

Banded shoulder stretches and/or roll out quads and hamstrings

“DOM”

New Ulm CrossFit – WOD

Warm-up

1:00 light row

5 good morning

5 elbow rotations

5 back squats

1:00 light row

5 strict press

5 stiff lef DL

5 front squats

Mobility

Wrist stretches :30

Wall stretch 1:00

3 position clean (6 sets to build to a heavy 1 complex )

3 position cleans

1 hi hang clean

1 hang clean

1 clean

Metcon (Time)

“DOM”

FOR TIME

Buy in: 50 calorie row

Then 10-9-8-7-6-5-4-3-2-1

Squat cleans 100/75

HSPU G.S.

Cash out: 50 calorie row

20 minute cap
Scaled: 85/55, DB push press

Cool Down

2-3 minute row

Dum Dum’s

New Ulm CrossFit – WOD

Warm-up

4:00

30 Singles or Dubs

10 Banded GM

10 Lat Lunges

Mobility

Hip circles (Spider-Man)

Ankle

Accessory Work

4:00 Dub Practice

4:00 Emom DB Seated Press 8 reps

Metcon

Metcon (Time)

2 Rounds

20 Dubs

20 Alt DB Snatches 50/35

20 Dubs

20 Alt DB Lunges 50/35

20 Dubs

20 DB Squats 50/35
Scale is 35/25, RX+ is 30 Dubs, OH lunges and Squats