WOD

A Workout

New Ulm CrossFit – WOD

Warm-up

4:00

8 Scap Shrugs

6 Kips

4 Dive Bombers

6 Situps

Mobility

Banded Front Rack Stretch

Banded Pull-aparts

Metcon

Metcon (2 Rounds for time)

21-15-9

Chest to bar

Bar Facing Burpees

-Rest 5:00-

21-15-9

Toes to bar

Bar Facing Burpees
Target Time each set: sub 6

Time Cap each set: 10

The stimulus is high intensity. Athletes should focus on fast, quick sets on bar work and steady pacing on their burpees.

This is High skilled gymnastics mixed in with a grip intensive lung burner.

WORKOUT STRATEGY & FLOW

Chest to Bars: Total reps are 45. Try to avoid going to burn out and stay with rep ranges that will allow for a quick rest and then going straight into the next set.

Toes-to-bar: Total reps are also 45. Similar to Chest to Bar, Fight to avoid burnout on this movement. Set reps might be smaller than planned so make the adjustments on quicker rest time and remember to focus on a big hip drive.

Bar facing burpees: Total reps are 90 for both combined (45 each). Must face the bar during the burpee. Rep is completed when landed on the opposite side of the bar. Standards require a two foot take off and a two foot landing with the jump over the bar. Additionally, it is worth pointing out (for athletes who get a tight back during this movement) to step up on the left side and the right side on alternating sides for each rep when coming out of the burpee so that you are not consistently placing strain on one side of the back (and leg) for all 90 reps. Try to move non-stop at a steady pace that doesn;t blow the body up early. Sprint the last set of each workout!

Accessory Work

3-4 Rounds

10 Barbell High Pull (each side) (moderate weight)

10 Barbell Press (each side) (moderate weight)

10 Deadbug (each side)

1:00 Hollow Hold

The Workout

New Ulm CrossFit – WOD

Warm-up

3 Rounds

6 Good Mornings

3 Sn Gr PP

3 Hang C & J

30 single unders

Mobility

Banded Shoulder Behind Back

Banded Lat

Metcon

Metcon (Time)

10 Rounds

1 Squat Snatch (155/105)

3 Power Clean and Jerks (155/105)

30 Double Unders
Target Time: sub 10

Time Cap: 15

STIMULUS and GOALS

Stimulus moderate intensity with consistent pacing on the barbell until the last 2 rounds, then blitz it (or just hang on).The overall Focus should be to try and keep round times relatively the same.

Another 2 part double banger of Snatch and Clean and Jerk. Accept that you are in the workout for the long haul and enjoy the ride.

WORKOUT STRATEGY & FLOW

Snatch: Weight should be moderate where failure isn’t even a thought (60-70% or less of 1RM). Remember every round the weight will feel like it gets heavier. Stay consistent with set up, don’t rush into it and be fast under the bar every time! Remember part 1 is squat snatches and part 2 is power snatches!

Clean and Jerk: Same bar, same weight as snatch. You can be a little more aggressive with this since it should feel relatively light. Weight should be moveable for touch and go reps but fast singles would definitely be the safe approach with this one. Aim to hit a rep every 3-5 seconds and focus on consistent landing with feet and not jumping out each time. Remember part 1 is power clean and jerks and part 2 is squat clean and jerks!

Double Unders: Unbroken is a goal but we all know it depends on the day. Stay light on the feet, relax your shoulders down and try to breathe steady through the set.

Weightlifting

Back Squat (10 x 3 @ 84% OT :90)

Back Squat

– 10 sets x 3 reps @ 84% 1RM Back Squat

Home WOD

5:00 Clock:

16 Alternating Stepback Lunges (Total)

4 Dive Bombers

:30 Handstand Hold OR Plank Hold

Metcon

Metcon (AMRAP – Reps)

No Equipment:

15 Minute AMRAP

25 Sit Ups

25 Burpees

30 Alternating Box/Chair Step Ups

30 Hand Release Push Ups

30 Alternating Box/Chair Step Ups

25 Burpees

25 Sit Ups

———————————————-

Equipment: Label as RX+

15 Minute AMRAP

25 Sit Ups

25 Burpees

30 Alternating Single Dumbbell Step Ups (50/35)

25 Strict Handstand Push Ups

30 Alternating Single Dumbbell Step Ups (50/35)

25 Burpees

25 Sit Ups
This chipper style workout is all about consistency and sustainable effort.

Aim for unbroken reps on all movements except hand release push ups. Aim for sets of 5+ on the strict handstand push ups.

Accessory Work

3 Sets:

10 Dumbbell Single Leg RDL (Each Side)

10 Dumbbell Single Arm Shoulder to Overhead (Each Side)

10 Cat Cow Exercises

WHOOP De Doo

New Ulm CrossFit – WOD

Warm-up

2 Rounds

1:00 Row

8 single leg dumbbell RDLs (light/moderate) (each side)

8 single arm dumbbell upright rows (light/moderate) (each side)

0:30 handstand hold

6 Knee Above Hip

Mobility

Athletes Choice 5:00

Metcon

Metcon (Time)

50/40 Calorie Row

50 V-Ups

50/40 Calorie Row

50 Toes To Bar

50/40 Calorie Row

100 Air Squats

50/40 Calorie Row

50 Toes to bar

50/40 Calorie Row

50 V-Ups

50/40 Calorie Row

*If you’d like to run, sub in a 500m run for each row*
Target Time: 25-30 minutes

Time Cap: 40 minutes

Scaled reps example:

40/32 Calorie Row

35 V-Ups

40/32 Calorie Row

35 Toes To Bar

70 Air Squats

40/32 Calorie Row

35 Toes to bar

40/32 Calorie Row

35 V-Ups

40/32 Calorie Row

STIMULUS and GOALS

This a LONG chipper with a big core and row focus

WORKOUT STRATEGY & FLOW

Row Calories: Aim to come out at a moderate pace and don’t ramp up the intensity until the final 2 rows.

Air Squats: Go for smooth reps here and see how many you can do without stopping.

V-Ups: Aim for bigger sets here, use those legs extending and hands coming forward for momentum!

Toes to bar: Your core will be very fatigued here. We’d rather have smaller sets with faster pacing over big sets with lots of rest.

Home WOD

2 Rounds:

1:00 Single Unders Or Jumping Jacks

20 Cossack Squats (Total)

Metcon

Metcon (4 Rounds for time)

No Equipment:

Every 4:00 (4 sets)

50 Air Squats

20 Box Jumps OR Tuck Jumps

—————————————–

Equipment:

Every 4:00 (4 sets)

15/15 Single Dumbbell Thrusters (50/35)

50 Double Unders
This workout is hard effort sets! With lots of leg burn and lung burn.

Single dumbbell thrusters: aim for unbroken reps here. Complete 15 reps per arm for a total of 30 reps each set. Switch arms when needed, as long as you hit 15 reps per arm.

Double unders: aim for unbroken reps here. Relax the shoulders. Sub 75 single unders if needed.

Accessory Work

3 rounds:

10 Windmills (Each Side)

20 Deadbugs (Controlled)

1:00 Superman Hold

CrossFit Open 19.4

New Ulm CrossFit – WOD

Warm-up

3 Rounds

14 Alternating Leg V Ups

7 Kips

7 Squats

7 Power Clean (Bar)

7 Walkouts

Mobility

Roller

Upper Back

Thoracic Reps

Lats

Metcon

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

Weightlifting

Deadlift (Clean Grip 4 x 3 @ 100% of Clean)

OT :90

Home WOD

5:00 Clock:

5 Jumping Air Squats

30 Flutter Kicks (Total)

5 Inchworms

Metcon

Metcon (AMRAP – Reps)

No Equipment:

3 Sets:

1:00 Max Reps Sit Ups

1:00 Max Reps Cossack Squats

1:00 Max Reps Alternating Leg V-Ups

1:00 Max Reps Plate Hops/Line Hops

1:00 Rest

————————————————-

Equipment: Label as RX+

3 Sets:

1:00 Max Reps Sit Ups

1:00 Max Reps Double Dumbbell Front Squats (50s/35s)

1:00 Max Reps Alternating Leg V-Ups

1:00 Max Reps Double Dumbbell Devil’s Presses (50s/35s)

1:00 Rest
This is a “Fight Gone Bad” style workout. Aiming for max reps on each station.

I recommend counting up! For instance, if you get 30 sit ups, start at rep 31 for the first double dumbbell front squats.

Aim for unbroken reps on all minutes! Pick a consistent pace and try to keep moving. The most difficult movement will most likely be the double dumbbell front squats.

Accessory Work

3 Sets:

10 Tempo Bench (Each Side)

15 Bent Over Plate/Dumbbell Rows

10 Birddogs (Each Side)

Whooping

New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:00 Row

8 Alt Spidermans

8 V-Ups

6 Push-Ups

Mobility

Seated forward fold

Pigeon

Metcon

Metcon (AMRAP – Reps)

AMRAP 16

16/12 Cal Row

4, 8, 12… Strict handstand push ups
Score is total HSPU

This can be set up as recovery or amped up to be a full on workout.

Goals

Remainder of class is for goals

Home WOD

3 Rounds

1:00 Cardio

8 Alt Spidermans

8 V-Ups

6 Push-Ups

Metcon

Metcon (AMRAP – Reps)

AMRAP 16

:45 Cardio (Bike, Row, Run, Burpees)

4,8,12,16… Hand Release Push-Ups
Score is total push-ups

MC – Whoop There It Is

New Ulm CrossFit – Mayhem Strength

Warm-up

Estimated Total Session Time:

1 Hour 30 Minutes (Everything Included)

1. Crossover Symmetry Activation Plus

OR Banded 7s – perform 7 reps of each movement

2. Mayhem Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

3. Movement Prep/Activation and Increasing Heart Rate

3 Sets

300m Row (start easy and build intensity each round)

11 kettle bell goblet thrusters (light/moderate)

9 ring rows (OR body rows)

7 hanging scap retractions

5 kip to swings

4. Workout Prep (after the strict handstand push ups)

1 Set: (at workout pace)

6 Wall Balls (at workout weight)

3 Chest to Bar Pull Ups (OR kipping pull ups)

5. Barbell Prep (perform after the metcon)

A) Burgener Warm up Snatch – 3-5 reps at each position

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle snatch – “STRONG TURNOVER”

Snatch land – “FOOT WORK” 2″, 4″, 6″

Snatch drop – “FOOT WORK”

B) Skill Transfer Exercises Snatch – 3-5 reps of each movement

Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”

Overhead squat, “CORE STRENGTH”

Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”

Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”

Snatch balance, “FOOT AND ARM SPEED”

3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Metcon

Metcon (Time)

104 Wall Ball Shots (20/14 lb)

52 Pull-Ups
Target Time: sub 6 minutes

Time Cap: 10 minutes

STIMULUS and GOALS

Stimulus: High intensity, that’s it… Just grind through the Wall Balls and attack the pull ups.

From the 2016 CrossFit Games Regional Event 3

WORKOUT STRATEGY & FLOW

Wallballs: Choose a weight that you feel comfortable with completing 20 reps at a time before breaking when fresh. Breaking up into smaller sets is allowed but not advised, especially with the 10 minute time cap in place. Try the technique of cycling the arms and breathing with each rep.

Pull-ups: 50ish reps is a moderate amount of volume and athletes should break these up into manageable sets without going to failure. If you are adept at these and can go, we’d like you to empty the tank and see how long you can hang on (maybe even just 1-2 sets total)! Consider modifying this movement or scaling if you need to do less than 5-7 reps at a time.

SCALING

The Scaling aim is to go big or go home!

For Time

78 Wall Ball Shots (20/14 lb)

39 Pull-Ups

Weightlifting

Overhead Squat

Snatch Push Press + Overhead Squat + Snatch Balance

– 2 sets x 3+2+1 @ 73% 1 RM Snatch

– 2 sets x 2+1+1 @78% 1 RM Snatch

* Rest 2 minutes between sets *

Squat Snatch

Snatch From Above The Knee + Snatch:

– (2+1) x 2 sets @ 70% 1 RM Snatch

– (2+1) x 3 sets @73% 1 RM Snatch

* Rest 2 minutes between sets

Power Clean (3 x 10 Building)

Power Clean:

– 3 x 10 Power Clean (Unbroken)

* Rest 90 seconds between sets

Snatch Pull

Snatch Pulls:

– 3 sets x 4 reps @ 100% 1 RM Snatch

* Rest 2 minutes between sets

Warm-up

Estimated Total Session Time:

1 Hour 30 Minutes (Everything Included)

1. Crossover Symmetry Activation

OR Banded 7s – perform 7 reps of each movement

2. Mayhem Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

3. Movement Prep/Activation and Increasing Heart Rate

Row

250m easy:

250m moderate

250m easy

250m moderate/fast

250m easy

250m fast

4. Workout Prep (Optional – after the metcon)

1 Set: (at workout pace)

9/6 calorie bike

3 Power snatches (at workout weight)

3 Power Clean and Jerks (at workout weight)

Metcon

Metcon (Time)

500m at 6min test (or fast) pace,

100m at 1min test (or sprint) pace,

Rest 3min,

400m at 6min test (or fast) pace,

100m at 1min test (or sprint) pace,

Rest 2.5min,

300m at 6min test (or fast) pace,

100m at 1min test (or sprint) pace,

Rest 2min,

200m at 6min test (or fast) pace,

100m at 1min test (or sprint) pace

Record total workout time

Metcon (2 Rounds for time)

OPTIONAL

30-20-10 (24-16-8 for women)

Calorie Assault Bike (OR 24-16-8 Calore Echo Bike)

15-10-5

Power Snatch (135/95)

-Rest 5:00-

30-20-10 (24-16-8 for women)

Calorie Assault BikeOR 24-16-8 Calore Echo Bike)

15-10-5

Power Clean and Jerk (135/95)
Target Time each set: 7-9 minutes

Time Cap each set: 12 minutes

STIMULUS and GOALS

This is a great finisher for the day to work on barbell volume and speed with a moderate weight and some bike to get a high heart rate and out of breath.

WORKOUT STRATEGY & FLOW

Calorie Assault Bike: Aim to finish the first set under 2 minutes. Increase your pace slightly with each round as you settle into something you can hang onto.

Power Clean and Jerk & Power Snatches: Both of these weights should be the same and something you can move with smooth singles throughout. You should be able to touch’n go 5 comfortably but you don’t have to or need to in the workout. Work smooth reps and setting your back in a good position each rep rather than gripping and ripping without any thought or intention.

SCALING

The SCALING aim is to use appropriate loading.

Scaling option to finish near the target score:

(From October 12, 2019)

30-20-10 (24-16-8 for women)

Calorie Assault Bike (OR 24-16-8 Calore Echo Bike)

15-10-5

Power Snatch (115/80)

-Rest 5:00-

30-20-10 (24-16-8 for women)

Calorie Assault BikeOR 24-16-8 Calore Echo Bike)

15-10-5

Power Clean and Jerk (115/80)

Whoop There It Is

New Ulm CrossFit – WOD

Warm-up

3 Rounds

15 Jumping Jacks

11 KB Thrusters

9 Ring Rows

7 Scap Shrugs

5 Kips

Mobility

Low Lunge Hip Opener

Banded Lat on Rig

Metcon

Regional 16.3 (Time)

104 Wall Ball Shots (20/14)

52 Pull-Ups

*Scaling Example*

78 Wall Balls

39 Pull-ups
Target Time: sub 6

Time Cap: 10

Stimulus: High intensity, that’s it… Just grind through the Wall Balls and attack the pull ups.

Wallballs: Choose a weight that you feel comfortable with completing 20 reps at a time before breaking when fresh. Breaking up into smaller sets is allowed but not advised, especially with the 10 minute time cap in place. Try the technique of cycling the arms and breathing with each rep.

Pull-ups: 50ish reps is a moderate amount of volume and athletes should break these up into manageable sets without going to failure. If you are adept at these and can go, we’d like you to empty the tank and see how long you can hang on (maybe even just 1-2 sets total)! Consider modifying this movement or scaling if you need to do less than 5-7 reps at a time.

Weightlifting

Power Clean (3 Sets of 10 Building OT 3:00)

Home WOD

3 Rounds:

1:00 Marching (High Knees)

12 Alternating Bodyweight RDLs (Total)

:30 Handstand Hold Or Plank Hold

Metcon

Metcon (3 Rounds for reps)

NO EQUIPMENT:

3 Sets:

AMRAP 4 Minutes:

10 Alternating Chair/Box Step Ups (Total)

5 Hand Release Push Ups

-Rest 1:00 B/T Sets-

——————————————————

Equipment: Mark as RX+

3 Sets:

AMRAP 4 Minutes:

10 Single Dumbbell Chair/Box Step Ups (Total)

5 Strict Handstand Push Ups

-Rest 1:00 B/T Sets-
These are quick amraps focusing on unbroken reps! Utilize the rest between movements for rest.

Alternating chair step ups: aim for unbroken reps here and make sure to stand tall each rep. You can hold the dumbbell at the hip or rack it on the shoulder.

Strict handstand push ups: aim for unbroken as long as you can here. Sub kipping handstand push ups or hand release push ups if needed.

Accessory Work

3 Rounds:

15 Bent Over Dumbbell Rows (Each Side)

10 Tempo Goblet Squats (5 second negative, stand up fast)

Whoops I did it again

New Ulm CrossFit – WOD

Warm-up

5:00

35 Singles

10 Bird dogs

5 Single leg kettlebell RDLs (each side) (light)

5 KB Suitcase deadlifts (each side) (light)

5 Deadlifts (empty bar – build across sets)

Mobility

Banded Lat/Tri

Mini Band Glute Activation (Single Leg)

Metcon

Metcon (3 Rounds for time)

3 sets

3 Rounds

24 Plyo Lunges

11 Deadlifts (185/125)

-Rest 1:1 between sets-
Target each set: sub 4

Cap each set: 5

STIMULUS and GOALS

Stimulus today is high intensity. Complete 3 rounds of this couplet three separate times with a 3 minute rest between sets. Each set is scored by time.

We Definitely want to see you push the pace here. Make sure the weight is movable and you push through the discomfort on the lunges.

Accessory Work

2 Rounds

100’ Single Arm Overhead Walk (AHAP)

10 Deadbugs (each side)

1:00 Front Rack Hold 185/125)

Home WOD

10 yd walk on toes

10 yd walk to toes backwards

10 yd walk on heels

10 yd walk feet turned out

10 yd walk feet turned in

10 yd lunge walk-arms locked out overhead

10 yd lunge walk – torso twist towards forward leg

10 yd butt kickers

10 yd high knees

10 yd bear crawl forward

10 yd bear crawl backward

Then,

1 Round:

10 Alternating Lunge Elbow to the Floor (Total)

10 Inchworms

Metcon

Metcon (AMRAP – Rounds and Reps)

No Equipment:

AMRAP 15

200m Run

15 Chair Dips

20 Alternating Step-back Lunges

——————————————–

Equipment: Label as RX+

AMRAP 15

200m Run

20 Alternating Hang Dumbbell Snatches (50/35)

20 Single Dumbbell Alternating Step-back Lunges (50/35)
This workout is all about consistency and sustainable effort.

Run: don’t go out too hot here! If you don’t have space to run, sub :30 high knees.

Chair dips: aim to keep these in sets of 5+ throughout. Don’t sacrifice good range of motion.

Stepback lunges: aim to keep these unbroken and focus on keeping your chest tall, while trying to catch your breath!

Accessory Work

3 rounds:

10 Bulgarian Split Squats (Each Side)

20 Hip Bridges (2 sec pause at the top)

1:00 Wall Sit Hold

Whoop

New Ulm CrossFit – WOD

Warm-up

2 Rounds

10 Scap shrugs

5 Kips

15 Box step ups

10 V-Ups

5 Inchworms

Mobility

Stretched Butterfly

Knee Across Chest

Metcon

Metcon (AMRAP – Reps)

AMRAP 15

25 Toes to Bar

15 Burpee to Bar (6in)

25 Alternating Dumbbell Step Ups (1×50/35) (24″/20″)

50 Handstand Push Ups

25 Alternating Dumbbell Step Ups (1×50/35) (24″/20″)

15 Burpee to Bar

25 Toes to Bar
Target – 180 (1 round)

Stimulus for this metcon is moderate intensity and steady pacing. Focus on consistent sets for each movement to get through the work efficiently.

This is a fun little chipper workout, pushing higher skilled athletes to go harder than they think they can.

Weightlifting

Back Squat (10 x 2 @ 93% OTM)

Home WOD

5:00 Clock:

8 Spidermans

4 Dive Bombers

12 Air Squats

Metcon

Metcon (2 Rounds for time)

No Equipment:

2 Sets:

21-15-9

Jumping Air Squats

Burpees

-Rest 3:00 B/T Sets-

——————————–

Equipment: Label as RX+

2 Sets:

15-12-9

Double Dumbbell Thrusters (50s/35s)

Dumbbell Facing Burpees

-Rest 3:00 B/T Sets-
This workout is a couple sets of a quick lung and leg burn, where you are meant to push the pace and hold on!

Double dumbbell thrusters: Aim for sets of 5+ here and utilize quick breaks to shake out the legs. If you only have one dumbbell sub, 20-16-12 for the dumbbell thrusters. Half the reps each arm. For example: the 20 is 10 per arm, etc.

Dumbbell facing burpees: Consistency is key here! Aim for a moderate pace on the 15 and 12.. but send it for the last set of 9!!

Accessory Work

3 rounds:

10 Single Arm Dumbbell Sotts Press (Each Side)

10 Cat Cow Exercises

20 Supermans

Charlie Conway

New Ulm CrossFit – WOD

Warm-up

3 Rounds

5 Deadbugs (each side)

5 Deadlifts (empty bar)

5 Single Dumbbell Shoulder to Overhead (light) (each side)

5 Scap Shrugs

5 Kip Swings

Mobility

Roller –

Upper Back

Thoracic Reps

Lats

Metcon

Metcon (AMRAP – Reps)

12 min AMRAP

4-8-12-16-20….

Deadlifts (225/155)

Double Dumbbell Shoulder to Overhead (50s/35s)

Toes to bar
Target: 200 reps

Stimulus for workout is moderate pacing with consideration of increasing volume as workout progresses. You should be able to do reps unbroken on each movement until round of 8 reps or 12 reps.

Don’t shoot out of the gate like a racehorse but rather with a mindset of steady attack mode.

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