Daily WOD

Falcon

New Ulm CrossFit – WOD

Warm-up

6:00

10 Jumping Jacks

10 V Ups

10 Scap Shrugs

5 Inchworms (w/ Push-up)

Mobility

PVC Drills

Metcon

Metcon (Time)

100 Russian Twists (Over & Back = 1)

80 Plyo Lunges

60 Shoulder Touches

40 Toes to Bar

20 Box Jump Overs 24/20
Cap: 15

Workout stimulus is moderate intensity and will be paced chipper style.

Weightlifting

Back Squat (6 x 3 Tempo (3,2,X,1))

Each rep is tempo.

Home WOD

3 Rounds:

10 Glute Bridges

6 Dive Bombers

:30 Plank

Metcon

Metcon (2 Rounds for time)

2 Sets:

50 Sit Ups

50 Burpees

50 Alternating Leg V-Ups

-Rest 3:00 B/T Sets-
This is a core smasher!! Plain and simple.

Sit ups: aim to keep these in sets of 20+ throughout.

Burpees: consistent pace is key here! Pick a pace that you can keep moving for all 50. Recognize that there will most likely be much greater fatigue in set 2 of these!

Alternating leg v-ups: Your core will be fried by this point, aim for sets of 10+ to finish up strong.

Accessory Work

3 Sets:

10 Weighted Glute Bridges

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

10 Single Leg Dumbbell RDL (each side)

Test 3

New Ulm CrossFit – WOD

Warm-up

2 Rounds

2:00 Row

10 Air Squat

10 Goblet squats (light weight)

10 Dive Bombers

10 Goblet Presses

Metcon

Metcon (Time)

120 Wall Ball (20lb/14lb)

120 Cal Row
Time Cap: 15

The goal for this workout should be to get through the wall balls as quick as you can so that you can get on the rower and start working through those calories.

If you are someone who struggles with wall balls have a strategy going into it and set yourself to be able to get on the rower and attack those calories to make up any lost time from the wall balls.

Hoosiers

New Ulm CrossFit – WOD

Warm-up

2 Rounds

10 Good Mornings + 5 Back Squats

10 Elbows + 5 Sn Gr PP

10 SLD + 5 OHS

10 Scap Shrugs + 5 Kips

6 Alt Step-ups

Mobility

Thoracic Extensions + :30 Hold

Banded Shoulder Drills

Metcon

Metcon (Time)

30 rounds

1 Squat Snatch (135/95)

4 Toes to Bar

8 Alternating Box Step Ups (24/20)

RX+ 155/105
Target: 22-24 minutes – Cap: 30 minutes

Stimulus for the workout today is a grinder. Athletes should settle into a moderate pace while trying to keep rounds under a minute to stay within the target time.

Remind athletes not to come out hot on this one cause it will creep up on them fast. Control the engine and idle through.

Home WOD

6:00 Clock:

30 Single Unders Or Jumping Jacks

10 Alt Spidermans

10 Air Squats

:30 Plank

Metcon

Metcon (2 Rounds for time)

2 sets:

40 Alternating Leg V-Ups

30 Jumping Air Squats

100 Plate Hops/Line Hops

30 Jumping Air Squats

40 Alternating Leg V-Ups

-Rest 3:00 B/T Sets-

———————————-

Equipment: Label as RX+

2 sets:

40 Alternating Leg V-Ups

30 Double Dumbbell Front Squats (50s/35s)

100 Double Unders

30 Double Dumbbell Front Squats (50s/35s)

40 Alternating Leg V-Ups

-Rest 3:00 B/T Sets-
These are moderate/hard effort sets. Go

Alternating leg v-ups: aim for sets of 10+ throughout.

Jumping air squats: these are tough! Aim for 5+ throughout with quick breaks to shake out the legs.

Plate hops/line hops: aim for big sets here, 30+ throughout.

Accessory Work

3 sets:

10 Single Leg Glute Bridge (R/L)

10 Bird Dog (R/L)

1:00 Wall Sit Hold

The Waterboy

New Ulm CrossFit – WOD

Warm-up

5:00

3 Dive Bombers

8 Alt Cossack Squats

20 Singles or Dubs

Mobility

Banded Pigeon

Wall OH Squat

Pec on Wall

Metcon

Metcon (AMRAP – Rounds and Reps)

16 AMRAP

5 Push-Ups

10 Burpees to Rig

20 Air Squats

40 Dubs

Accessory Work

3-4 Rounds

8 Single Leg RDL – KB or DB (ea)

:30 Hollow Hold

8 Glute Bridge + :15 Pause KB or DB

:30 Plank Hold

8 Pause Goblet Squats (:05 ea)

Glory Road

New Ulm CrossFit – WOD

Warm-up

3 Rounds

6 Suitcase Deadlift (ea)

6 OH Press (ea)

6 Goblet Squats

12 Russian Twists

Mobility

Low Lunge

Seated Forward Fold (Bent knees)

Butterfly

Metcon

Metcon (3 Rounds for time)

3 sets

24 DB H. Clean & Jerk 50/35

24 Goblet Squats 50/35

24 V-Ups

-Rest 2 Minutes between sets-

Goals

Remainder of class.

Coach Garrett

New Ulm CrossFit – Bar & Grill Friday

Metcon

Coach Garrett (Time)

Partner WOD

1600m Run or Row

–Then–

100 Pull-Ups

100 Wall Balls 20/14

100 KBS – A 53/35

100 Def. HSPU(45+25/45)

–Then–

100 Burpees Over Rower
*Partition the middle any way you like, but every time you tag in your partner, do 35 Dubs*

*RX+ is a vest for the mile run or row*

Rocky IV

New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:30 Row

10 Alt V-ups

10 Hollow rocks

10 Scap Shrugs

5 Kips

Mobility

Couch

Pigeon

Squat Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

20/16 Calorie Row

10 Burpee Box Jump Over (24″/20″)

-Rest 0:30 seconds b/t rounds-

*Sub 200m Run if needed*
Target Rounds: 8+

Minimum Rounds before Scaling: 6

These are hard effort rounds

The focus is pushing the pace on the burpee box jump overs under fatigue.

Row: This is a hard effort pace. Ramp up the rower fast in the beginning and then settle into a hard pace from there. You should finish around the 1:00-1:10 mark.

Burpee box jump overs: Move a little faster than you usually would here. Work on good technique and foot work to keep you efficient.

Accessory Work

3 Rounds

30 Cuban Press 1 DB (Light)

15 Cat Cow

30 Straight Leg Deadbug

30 Bulgarian Split Squat (bodyweight or hold DB)

Home WOD

3 Rounds

10 Alt. Spidermans

10 Alt. V-Ups

10 Inchworms

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16 Minutes:

10 Burpees

30 Air Squats

300m Run

——————————-

Equipment: Label as RX+

AMRAP 16 Minutes:

10 Dumbbell Facing Burpees

10/10 Single Dumbbell Thrusters (50/35)

300m Run
This chipper style workout is all about consistency and sustainable effort.

Burpees: smooth pace here. Feel free to step back and/or step up if needed.

Air Squats: aim for unbroken reps here.

300m Run: If you don’t have space to run, sub :45 high knees.

Accessory Work

5:00 Cool down jog or walk

Dodgeball

New Ulm CrossFit – WOD

Warm-up

3 Rounds

6 Bottom half burpees

6 Front Squats (bar)

6 Push Press (bar)

3 Strict Pull Ups or Ring Rows

6 Dumbell snatches (moderate)

Mobility

Child’s Pose

Knee Across Chest

Scorpion

Metcon

Metcon (Time)

21-15-9

Front Squats 95/65

12-9-6

Burpee Pull-Ups

—- Into —-

72 Alternating Dumbbell Snatch (50/35)
Target: 8-10 – Cap: 15

Stimulus is moderate intensity and steady pacing. Find pace on 21-15-9 that will allow you to go directly into DB Snatch. Squats and pullups will challenge legs and grip going into snatch.

Remember no rest between workouts!

Weightlifting

Back Squat (5 x 5 Tempo (3,2,X,1))

Home WOD

5:00 Clock

50 Single Unders Or Jumping Jacks

10 Air Squats

:30 Handstand Hold Or Plank

-Then-

Ankle/hip mobility of your choice

Metcon

Metcon (3 Rounds for reps)

No Equipment:

3 Sets:

1:00 Max Reps Line Hops/Jumping Jacks

1:00 Max Reps Cossack Squats

1:00 Max Reps Box/Chair Step Ups

1:00 Max Reps Wall Walks

1:00 Rest

——————————————-

Equipment: Label as RX+

3 Sets:

1:00 Max Reps Double Unders

1:00 Max Reps Alternating Hang Dumbbell Squat Snatches (50/35)

1:00 Max Reps Single Dumbbell Box Step Ups (50/35)

1:00 Max Reps Wall Walks

1:00 Rest
Score reps per set. A set is a full round of all moves listed.

Accessory Work

2 Sets:

15 Dumbbell bicep curl R/L

15 Cat Cow Exercises

15 Bulgarian Split Squat R/L

Steppenwolf

New Ulm CrossFit – WOD

Warm-up

3 Rounds

100 Run (build intensity each round)

10 Kettlebell Goblet Squats (light/moderate weight)

10 Kettlebell Swings (Moderate weight)

Metcon

Metcon (2 Rounds for time)

2 sets

100 Run

20 Wall balls (20/14)

20 Dumbbell Snatches (50/35)

100 Run

20 Wall balls (20/14)

20 Dumbbell Snatches (50/35)

100 Run

20 Wall balls (20/14)

20 Dumbbell Snatches (50/35)

-Rest 3:00 b/t sets-
Target each set: sub 8 – Cap: 11

We are aiming for sustainable intensity across all sets with bigger unbroken work!

Run: Hold a moderate/fast pace you can finish the calories in about 45sec or less each set

Wall Balls: These should be unbroken and smooth throughout

Dumbbell Snatches: Aim for unbroken on the 20 or 1 break per set. Keep your back braced and pull efficiently!

Flash

New Ulm CrossFit – WOD

Warm-up

3 Rounds

25 single unders

12 Deadlifts (empty bar)

25 single unders

9 Hang Power Cleans (empty bar)

25 single unders

6 Shoulder to Overhead (empty bar)

Mobility

Thoracic Extension

Roll Lats

Child’s Pose

Metcon

Metcon (3 Rounds for reps)

AMRAP 5 Minutes

50 Double Unders

12 Deadlifts (155/105)

—-Rest 2:00 —-

AMRAP 5 Minutes

50 Double Unders

9 Hang Power Cleans (155/105)

—-Rest 2:00 —-

AMRAP 5 Minutes

50 Double Unders

6 Shoulder to Overhead (155/105)
Target Reps Each Set: Rd1) 310+, Rd2) 295+, Rd 3) 280+

A little twist on “DT” with this one. Stimulus is moderate intensity through the 3 workouts with a non-stop/steady approach. Stay in your lane on this one and don’t come out like a racehorse.

Weightlifting

Power Clean and Jerk (1+1 x 5 Sets Building)

Home WOD

2 Rounds

8 Alt. Spidermans

16 Air Squats

:30 Handstand Hold or Plank Hold

Metcon

Metcon (AMRAP – Reps)

EMOM x 20 Minutes:

Min 1: 20 Jumping Air Squats

Min 2: 10-15 Single Arm Bent Over Object Row (Each Arm)

Min 3: Max Reps Wall Walks (Or bear crawl or pushup)

Min 4: Rest
This is an EMOM, which means every minute on the minute. Once you complete the reps for that minute, rest until the next whole minute.

Focus on movement quality during this time.

Jumping air squats: aim for unbroken sets here!

Single arm bent over object row: find something from around the house to use for the row.

Wall walks: aim to hold the open standard if you can. If you are unable to do wall walks, first sub bear crawl. If you don’t have space to bear crawl, sub push ups.

Accessory Work

3 Sets:

10 Cat Cow Exercises

10 Birddogs (each side)

20 Supermans