Daily WOD

The Gunslinger

New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:00 Row (build intensity each round)

10 Goblet Squats (light)

10 V Ups

5 push ups

5 inchworms

Mobility

Lat Stretch on Wall

OHS on Wall

Child’s Pose

Home WOD

Metcon (AMRAP – Reps)

20 Minute AMRAP

85 Air Squats

80 Alternating V Ups

35 Burpee Box Get Overs 24/20 or just burpees

Max reps plyo lunges

*Perform 50 double unders, singles or line hops every 2 minutes (start workout with air squats)
Score is total reps not including jump rope.

Metcon

Metcon (AMRAP – Reps)

20 Minute Partner AMRAP

175 Wall Balls 20/14

175 Alternating V Ups

75 Burpee Box Get Overs 24/20

Max Calorie Row

*Partner must to 50 double unders to switch in (Perform while the other person is working)

Individual Version:

20 Minute AMRAP

85 Wall Balls 20/14

80 Alternating V Ups

35 Burpee Box Get Overs 24/20

Max Calorie Row

*Perform 50 double unders every 2 minutes (start workout with wall balls)
Score is total number of reps (Double Unders do not count towards score)

TARGET SCORE

Target Reps: 400+ (25+ Calories on the rower)

WORKOUT STRATEGY & FLOW

Wall Balls: Big sets before switching. Give time for dubs and a break.

V-Ups: 25 at a minimum before switching

Burpee Box Jump Overs: 15-20 at a time here is a good strategy

Row :Let loose with whatever you have left here!

Double Unders: Do your 50 smooth then catch your breath before getting back to work!

The Rescue

New Ulm CrossFit – WOD

Warm-up

4:00

20 Singles

5 Suitcase Deadlifts each

3 Dive Bombers

10 Hollow Rocks

Mobility

Couch

Pigeon

Thoracic Complex

Roll out

Metcon

Metcon (No Measure)

20 EMOM

A) 45 Dubs or Singles

B) 12 KBS – R

C) 5 Single Arm Bent Row (each)

D) 15 PVC Sit-ups
Home: Jumping Jacks if no rope, wide leg good mornings if no kb, push-ups if nothing to do bent Row.

Goals

Any remaining time to be spent on goals.

Baby Yoda

New Ulm CrossFit – WOD

Warm-up

5:00

10 Air Squats

5 Push-Ups

10 Scap Shrugs (Home – Alt V-ups)

5 Kip Swings (Home – Walkouts no pushup)

Mobility

Low Lunge Ankle 1:00 Each

Cobra 1:00

Thread the needle + rotate :30 each

Home WOD

Metcon (Time)

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

Squat Jumps

Hand Release Push-Ups

Sit-Ups
If capable to weight squats, go ahead. If you have space, do HSPU instead of hand release. If you do both of those, get rid of the situps.

Metcon

Metcon (Time)

16:00 Cap

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

Front squats 95/65

Bar-facing burpees

Pull ups

If you cap out – score is 16 and 1 second for every rep missed
We are aiming for a steady/moderate pace while trying not to blow up on the early sets. The first few rounds will feel easy and then fatigue will start to set in hard, so remember to have short breaks as needed to maintain intensity throughout.

Weightlifting

Power Clean (4 sets of 2 x 1 P Cln + 1 H. P Cln)

Building

This Is The Way

New Ulm CrossFit – WOD

Warm-up

3:00 Row Increasing Pace

Then

2 Rounds

5 GM + 5 Back Squats

5 Elbow Rot + 5 Str Press

5 SLD + 5 Fr Sqt

Mobility

Roller

Overhead 1:00

Lats 1:00 Each

Squat & Reach on Wall 1:00 Each

Home WOD

Metcon (Time)

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

1 Arm Dumbbell Hang C&J 50/35

Dumbbell Facing burpees
This is a classic couplet! Quite possibly like the workouts you will see in the Open.. if you decide to participate! ‘

Hang C& J: aim for big sets. Stand tall each rep and don’t cut the range of motion short!

Burpees: these are the meat of the workout. Pick a pace and stay consistent at it. Once you get into the 9s if you have anything left if the tank.. GO!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 4 – Unbroken

5 Power Cleans 115/85

5 Shoulder to Overhead 115/85

-straight into-

AMRAP 4

Max Calorie Row

-rest 4:00-

AMRAP 4 – Unbroken

5 Deadlifts 135/95

5 Hang Power Cleans 135/95

-straight into-

AMRAP 4

Max Calorie Row
Rounds box will be full rounds of weighted moves.

Reps box will be total meters of both rounds combined.

Accessory Work

3 Sets

20 Hollow Rocks

20 Deadbugs

20 Alternating V Ups

1:00 Side plank (each side)

The Mandalorian

New Ulm CrossFit – WOD

Warm-up

5:00

10 PVC Passthrough (Home – Big Shoulder Circles)

10 PVC OHS (Home – Air Squats)

8 Alt Spidermans

6 Hanging Leg Raises

Mobility

Low Lunge Twist 1:00 Each

Wall Hinge 1:00

Squat Hold 1:00

Home WOD

Metcon (Time)

30 Air Squats (RX+ Goblet)

30 Sit-ups

24 Air Squats (RX+ Goblet)

24 Sit-ups

18 Air Squats (RX+ Goblet)

18 Sit-ups

Cap 9:00, At 10:00 –

6 AMRAP

10 Plyo Lunges (RX+ Alt Snatches)

15 V-Ups
Go as fast as you can through the squats and situps. If you finish before 9:00, great, stop and wait till 10:00 to start the 6AMRAP. If you don’t finish before 9:00, stop there anyways. Then start the 6 AMRAP at 10:00. Score for time with Amrap score in comments.

Accessory Work

HOME ACCESSORY

3 Rounds

1:00 Plank

:30 Side Plank (Each)

10 – 1 Arm Seated Shoulder Press (OR 15 Push-ups)

Accessory Work

4 Rounds

15 V-Ups

10 4 Pause Snatch Deadlifts (On Coach)

Metcon

Metcon (Time)

16:00 Clock

15 Overhead Squats (115/85)

24 Toes to bar

12 Overhead Squats (115/85)

18 Toes to bar

9 Overhead Squats (115/85)

12 Toes to bar

Cap 9:00

At 10:00 – Take 6:00

Build to Heavy Snatch
Choose a weight that when fresh you could do set one unbroked if that was the plan. Break TTB before they break you and watch the clock for short breaks. Speed and efficiancy are the name of the game.

Power Snatch

Squat Snatch

The Open Is Coming!

New Ulm CrossFit – WOD

Warm-up

3 Rounds:

:30 Single Unders OR Jumping Jacks

5 Jumping Air Squats

6 Lateral Lunges

5 Push-ups

Mobility

Roller

Lats

Upper Back

OHS on Wall

Home WOD

Metcon (Time)

100 Line Hops

80 Squat Jumps

60 Mountain Climbers

40 HSPU or Push-ups

20 Burpees

Metcon

Metcon (Time)

2 Rounds with a Partner

100 Dubs

80 1 Arm DB Thrusters 50/35

60 Cal Row

40 HSPU

20 Burpees

I Mustache You A Question!

New Ulm CrossFit – WOD

Warm-up

4 Rounds

20 Jumping Jacks

4 Dive Bombers

10 Barbell Good Mornings

5 Sn Gr Push Press

Mobility

Thoracic Opener 1:00

Knee Across Body 1:00 Each

Home WOD

Metcon (2 Rounds for time)

HOME WOD

3 Rounds for Time

12 Alternating Chair/Box Step Ups (Total)

9 Burpees

12 Alternating Jumping Lunges (Total)

Rest 5:00 –

For Time:

36 Alternating Chair/Box Step Ups (Total)

27 Burpees

36 Alternating Jumping Lunges (Total)
These are two separate workouts. The first one is focusing on unbroken reps while utilizing the transition between movements for reps. The second workout is chipper style, aiming for a big set to start then chipping away at the rest of the reps.

Chair/box step ups: stand tall each rep here.

Burpees: consistency!!!!!

Jumping lunges: aim for sets of 10+ with quick breaks between.

Accessory Work

FOR AT HOME

3 Sets:

10 Weighted (if possible) Glute Bridges

10 Split Squat w/ DB (elevated rear foot – each side)

10 Single Leg Dumbbell RDL (each side)

Metcon

Metcon (2 Rounds for time)

3 Rounds

12 Hang Snatches 95/65

9 Deadlifts 95/65

6 Box Jump Overs 30/24

——5:00 Rest——

36 Hang Snatches 95/65

27 Deadlifts 95/65

18 Box Jump Overs 30/24

Weightlifting

Power Snatch (10, 8, 6, 4, 2 OT :90 TnG)

Recovery

New Ulm CrossFit – WOD

Warm-up

Row

1:30 easy

:30 moderate

1:00 easy

:30 moderate/fast

:30 easy

0:30 fast

Mobility

Roll 1:00 Each

Glutes

Hamstrings

Quads

IT

Metcon

Metcon (4 Rounds for distance)

THIS COULD BE A RUN OR BIKE AS WELL

Row

8min interval, no rest, 20sec sprint, rest 5min,

6min interval, no rest, 20sec sprint, rest 4min,

4min interval, no rest, 20sec sprint, rest 3min,

2min interval, no rest, 20sec sprint

Alternate your pace during the 8min, 6min, 4min, and 2min intervals b/t 40sec at fast pace & 80sec at easy pace. Each interval finishes w/ 20sec sprint.
Example for 8:00 Interval

0:00-0:40 fast

0:40-2:00 easy



2:00-2:40 fast

2:40-4:00 easy



4:00-4:40 fast

4:40-6:00 easy



6:00-6:40 fast

6:40-8:00 easy



8:00-8:20 sprint

Get After It

New Ulm CrossFit – WOD

Warm-up

3 Rounds:

12 Alternating Bodyweight RDLs (Total)

4 Inchworms

:30 Side Plank (Each Side)

8 Skater Squats (Total)

Mobility

Roll

Upper Back 1:00

Lats 1:00 Each

Home WOD

Metcon (3 Rounds for reps)

3 Sets:

1:00 Max Reps Sit Ups

1:00 Max Reps Alternating Box Step Ups

1:00 Max Reps Alternating Leg V-Ups

1:00 Max Reps Chair Dips

1:00 Rest
RX+: Hold a weight on step-ups and replace chair dips with single arm devils press

SCORE – you will score each time through the list separately. (3 Scores)

Metcon

Metcon (3 Rounds for reps)

AMRAP 3 Minutes

Buy in: 16 Front Rack REVERSE Lunge 115/75

24 Toes to Bar

12 Chest to Bar

-Rest 3:00 between sets-

AMRAP 3 Minutes

Buy in: 32 Front Rack REVERSE Lunge 115/75

16 Toes to Bar

8 Chest to Bar

-Rest 3:00 between sets-

AMRAP 3 Minutes

Buy in: 48 Front Rack REVERSE Lunge 115/75

8 Toes to Bar

4 Chest to Bar
RX+ replace C2B with Bar Muscle Ups

Adjust weight as needed

If you need to modify, change reps before movement. Example TTB – 18,12,9

Weightlifting

Power Clean (10,8,6,4,2)

Keep sets TnG, building in weight as you go to a heavy double. Do a set every :90

David & Goliath

New Ulm CrossFit – WOD

Warm-up

3 Rounds

6 Burpees

10 empty bar power snatches

10 empty bar power clean and jerks

15 Ring Rows

Mobility

Thoracic Complex on Wall 12 each side

Athletes Choice for Legs 3:00

Home WOD

Metcon (AMRAP – Reps)

*If you have weights, follow the right column and click RX+*

*You Should get 1:00 to work on each move so make sure to finsh the burpees within 2:00* If not possible, modify reps*

15 Minute Clock

0:00-3:00

Run 400m or 15 Burpees

Max Jumping Air Squats or (Goblet Squats)

-Rest 1:00-

4:00-7:00

Run 400m or 15 Burpees

Max Stepback Lunges or (Alt DB Clean & Jerk)

-Rest 1:00-

8:00-11:00

Run 400m or 15 Burpees

Max Jumping Air Squats or (Goblet Squats)

-Rest 1:00-

12:00-15:00

Run 400m or 15 Burpees

Max Stepback Lunges or (Alt DB Snatches)
WORKOUT STRATEGY & FLOW:

This is a running clock consisting of 4 three minute workouts separated by 1 minute rest. Each workout will start with a 400m run or Burpees. Once you complete the run, you will use the remainder of the time to get max reps of the movement listed.

Stepback lunges: move quickly on these! Aim for unbroken, standing tall each rep.

Jumping air squats: these will get tough fast! Aim for sets of 10+ with quick breaks.

Metcon

Metcon (AMRAP – Reps)

23 Minute Clock

0:00-3:00

20 Burpees

Max Strict Pull Ups

-Rest 1:00-

4:00-7:00

20 Burpees

Max Clean and jerks (135/95)

-Rest 1:00-

8:00-11:00

20 Burpees

Max Power Snatches (135/95)

-Rest 1:00-

12:00-15:00

20 Burpees

Max Strict Pull Ups

-Rest 1:00-

16:00-19:00

20 Burpees

Max Clean and jerks (135/95)

-Rest 1:00-

20:00-23:00

20 Burpees

Max Power Snatches (135/95)
WORKOUT STRATEGY & FLOW

Burpees: We want a fast (75-80%+ intensity) for each set, but be able to begin performing work once you finish. You should have at least 60 seconds of work after the burpees.

Strict Pull-ups: Let’s see how quickly you can complete reps You will be limited on time so move fast here!

Clean and jerks: this should be a moderate weight but one you can do faster singles at. Reset for each rep quickly and don’t get sloppy, making it harder on yourself in later rounds. Redip under each rep for the push jerk to cycle faster.

Power Snatches: The weight here should be the same as the clean and jerks and similar in difficulty. Set your upper back and pull fast!

Accessory Work

4 Rounds

10 Tempo Single DB Floor Press (2 sec down/ fast up) (each)

10 Tempo Single DB Bent Row (2 sec down/ fast up) (each)

10 Seated Alt. DB Curls (each side)