WOD

CFG Open 13.2

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Plyo Lunges

5 Strict Press

5 SLD

10 Lateral Step-ups (5ea)

Mobility

Thoracic Opener (Barbell)

Lat Pull Downs (PVC & Band)

Weightlifting

Shoulder Press (5 x 3 Building)

Maintain back and build to a heavy 3

Push Press (5 x 3)

Rep 1 will have a :03 pause in the dip

A set will be performed every :90

Metcon

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

What’s Recovery?

New Ulm CrossFit – WOD

Warm-up

Metcon (Distance)

30:00 Conversational Row

Every 5:00 complete the following:

3 Eccentric Chin ups

5 Push-ups

10 Sit-ups

15 Air Squats

Mobility

On the clock following coach:

Puppy Pose 1:00

Shoulder to floor 1:00 each

Wrists :15 each

Couch 2:00 each

Pigeon 2:00 each

Butterfly 1:30

Pike 1:00

Straddle 1:00

Kneeling Split 1:00

Smile… It’s a Chipper..

New Ulm CrossFit – WOD

Warm-up

2 Rounds

100m Run

10 Scap Shrugs

5 Kips

5 H M Clns

5 Front Sqt

Mobility

Goblet Squat Hold

Accessory Work

10 Alt EMOM

E: 20 Barbell GM

O: 14 Reverse BB Lunges

Metcon

Metcon (AMRAP – Reps)

14 AMRAP

800m Run

50 Pull-ups

40 Wall Balls 20/14

30 H. Clns 115/85

20 Fr. Sqts 115/85
Scaled is Assisted pull-ups, 14/10, 85/65

RX+ is CTB and 135/95

Grip and Rip

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Barbell GM

8 Lateral Lunges

8 Sit-ups

20 Singles

Mobility

Low Lunge Hip Circles

Wrists

Accessory Work

Pausing Snatch Pull 5 x 2 (:02 at the knee)

Snatch Complex –

1 Snatch Pull + 1 Low Hang Power Snatch (Build, but no higher than 45%)

Metcon

Metcon (Time)

4 Rounds

20 DB Snatch 50/35

100 DU

Speechless

New Ulm CrossFit – WOD

Warm-up

Accessory Work

OT 2:00 x 6 (3 RNDS Each move)

A) 80 DU or 160 Singles + Max Strict Pull-ups

B) 80 DU or 160 Singles + Max Strict HSPU

Metcon

Metcon (Time)

Burpees Over Rower

RX+ is 100

RX is 75

Scaled is 50

*Starting with and every 3:00 is 150m Row*

Yard Work

New Ulm CrossFit – WOD

Warm-up

Tic Tac Toe

Mobility

Glute Roll

Hamstring Roll

Metcon

Metcon (Time)

With a Partner Complete the Following for Time.

400m run

60 Alt. Tire Flips

20 Dumbbell Should to Overhead (50s/35s)

180′ Alt. Partner Wheelbarrow

400m Run

40 Alt. Tire Flips

40 Dumbbell Should to Overhead (50s/35s)

180′ Alt. Partner Wheelbarrow

400m Run

20 Alt. Tire Flips

60 Dumbbell Should to Overhead (50s/35s)

180′ Alt. Partner Wheelbarrow
*Alternate Wheelbarrow every 30′, soloist sub in Sandbag Bear Carry

Let the Open Prep Begin

New Ulm CrossFit – WOD

Warm-up

ARMAP 4

20 Single/Dubs

3 Inchworms

6 Squat Jumps

6 Band Pull Aparts

Accessory Work

EMOM x 10

E: One Upside Down Movement to Practice

O: One Strict Rig Movement 1-5 reps or :30-:45s

Upsie down:

Handstand holds, Shoulder touches, Wall Climbs, HSW, Handstand Push up work

Strict Rig Movement:

L-Hang, Knee raise Hold, T2B, Pull-ups, Chin-ups, Dips

Mobility

Couch Stretch

Banded Front Rack

Metcon

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

CrossFit Total

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Air squats

5 BB Goodmornings

10 Situps

5 Strict press

Mobility

Wall Stretch

Ankle Stretch

Metcon

On a 15:00 clock take 3 attempts per movement to find a heavy single.

Look for your first attempt to be around 85-90% 1 RM. Adjust per how your body feels today.

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

Accessory Work

Weida Core (Time)

25 Sit-ups

25 4 Count Flutters

25 Sit-ups

25 Leg Raises

25 Sit-ups

25 Hello Dolly’s

25 Sit-ups

25 Crunches

25 Sit-ups

25 Russian Twists

25 Sit-ups

25 4 Count Flutters

Pyramid Scheme

New Ulm CrossFit – WOD

Warm-up

Line Drill

Quad

K2C

SLK

Inchworms

Lat Lunge

Duck Walk

Heel walk/ Tip Toe

Butt Kicks

High Knees

200m Jog

BB Warm up 5 ea

GM-BS-SP-SLD-FS

Mobility

Ham Roll

Lat Roll

Metcon

Metcon (Time)

For time

1000m Row

800m Run

100 Air Squats

50 Pushups

25 Clean and Jerks (115/75)

15 Squat Snatches (115/75)
*30 min Cap

*Sc: 95/65

Cool Down

Chect T Stretch

Banded Quad

Curious George

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Scap shrugs

10 KBS-R

10 Hollow rocks or Situps

Mobility

1-min per side

Lat Roll

Hamstring roll

Metcon

Rx: Metcon (Time)

5:00 mins to complete the following:

15-12-9

Deadlift (225/155)

Pullups

If complete under the 5-min Cap, add 5-mins to the clock and complete the following

12-9-6

Deadlift (275/175)

Chest to Bar Pullups

If complete under the 5-min Cap, Add 5-mins to the clock and complete the following

9-6-3

Deadlift (315/205)

Ring Muscle-ups
*Score is total time to complete all three set.

* If you CAP out add 1 second for every uncompleted rep

* Overall Time cap 15-mins

Sc: Metcon (Time)

5:00 mins to complete the following:

15-12-9

Deadlift (155/115)

Jumping Pullups

If complete under the 5-min Cap, add 5-mins to the clock and complete the following

12-9-6

Deadlift (185/135)

Jumping Chest to Bar Pullups

If complete under the 5-min Cap, Add 5-mins to the clock and complete the following

9-6-3

Deadlift (205/155)

Jumping Bar Muscle-ups
*Score is total time to complete all three set.

* If you CAP out add 1 second for every uncompleted rep

* Overall Time cap 15-mins

Cool Down

15:00 Conversational Row

On the 3, 6,9,12 minute Complete

7 Banded Pause Glute Bridges

3 Eccentric Chin Ups

* Pause at the top of the Bridge for 2-3 secs

* 3-4 second low on the chin up