Author: Coach Jeff

“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

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