Author: Coach Jeff

Poker Face

New Ulm CrossFit – WOD

Warm-up

3 Rounds

:15 HSH

3 Dive Bombers

6 Squat Jumps

9 Sit ups

Mobility

T-Stretch

Up Dog

Metcon

Metcon (Time)

6 Rounds

12 Pistols

6 HRPU

12 Box Jumps

6 Ring Dips
Scale is x2 Air Squats, Step-ups, Box Dips

Accessory Work

Daunte Core

5 Rounds:

10 Hollow Rocks

10 V-ups

10 Tuck Jumps

10 Second Hollow Hold

1:00 Rest

Bad Musical

New Ulm CrossFit – WOD

Weightlifting

Jerk from rack (6 x 3)

6 x 3

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

2-4-6-8… Etc

Hang Squat Cleans

S2OH

135/95
Scaled is 95/65

Last Minute

New Ulm CrossFit – WOD

Warm-up

4:00

6 Pause Wall Squats

8 Alt Samson

6 KB DL

8 Situps

Mobility

Bear and OH Roller

Goals

Metcon

Metcon (AMRAP – Reps)

20 Amrap

100 DU

80 Shoulder Touches

60 Sit-ups

40 Front Rack DB Lunges 50/35

20 Devils Press (Snatch) 50/35

Fran

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Scap Shrugs

5 Dive Bombers

5 MB Thrusters

10 Alt Spiderman’s

Accessory Work

12:00

Pull up practice

Kipping

Butterfly

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Detour

New Ulm CrossFit – WOD

Warm-up

3 Rounds

100m Row

8 Air Squats

6 Push-ups

Mobility

Spiderman Position Hold

Couch

Wrists

Metcon

Metcon (Distance)

25AMRAP Row for meters

Starting with and OT 5:00 is a set of Burpees over rower

Rnd 1) 5, 2) 10, 3) 15, 4) 20, 5) 20

Score is meters rowed
RX+ start 15 and go up by 5’s

“Pogo Stick”

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Scap Shrugs

6 Push-ups

8 Lunges

6 Step-ups

Goals

10 Minutes of work on goals.

Metcon

Metcon (Time)

3 Rounds

21 Box Jumps 24/20

15 Burpees

9 Pull-ups
Rx+ is C2B and Burpee to target

Scaled is Step-ups and modified pull-ups

“Don’t Flip Out”

New Ulm CrossFit – WOD

Warm-up

3 Rounds

30 Singles

10 Air Squats

6 Push-ups

10 Sit-ups

Weightlifting

Deadlift (1×3)

Deadlift

Build to heavy TNG 3 rep

EMOM

8x 3

Metcon

Metcon (AMRAP – Reps)

12:00 AMRAP

10 Deadlifts 155/105

15 Goblet Squats 53/35

20 Dubs
Scaled is 135/85 and 44/26

Cool Down

Banded Leg Stretches

“Land Slide”

New Ulm CrossFit – WOD

Warm-up

3 Rounds

100m Run

5 Good Mornings

5 Elbow Rotations

5 Strict Press

5 Front Squats

Accessory Work

10 x 2 Cluster Building

Squat Clean Thruster (10 sets of 2 building)

Also known as a Cluster.

Scaled may perform 2 reps of:

Power clean + Thruster

Metcon

Metcon (Time)

400m Run

21 Thrusters 115/85

400m Run

21 Bar Muscle Ups

400m Run

21 Thrusters 115/85
Scaled will be Jumping Muscle Ups and 85/55

“Break Down”

New Ulm CrossFit – WOD

Warm-up

4:00

5 Cal Row

8 Squat Jumps

6 Burpees

:15 HSH or Plank

Mobility

Banded Shoulders

Roll Lats

Accessory Work

8 Alt EMOM

E: 15 to 30 Sec HSH

O: 20 Sec Hollow Rocks

Metcon

Metcon (Time)

Accumulate 100 Strict HSPU GS

Every Break is 250 m Row
Rx+ is deficit. 45’s+25’s for men / 45’s for women

Scaled is 4″ riser. (25 plate plus abmat)