WOD

082619

New Ulm CrossFit – WOD

Weightlifting

Metcon (Weight)

Alternating On the Minute x 12 (6 Rounds):

3 Front Squat

6 Back Squats

Barbell: 72% of 3-Rep Max Back Squat

Gymnastics

Metcon (5 Rounds for reps)

On the 2:00 x 5 Sets:

50′ Single Dumbbell Overhead Walking Lunge (50/35)

Max Strict Handstand Push-ups in Time Remaining

Metcon

CompTrain Sucker Punch (Time)

21-18-15-12-9:

Kettlebell Swings (53/35)

Thrusters (75/55)

“Back Lash”

New Ulm CrossFit – WOD

Warm-up

4:00

8 lateral lunges

18 dubs/singles

8 active Spiderman’s

8 push ups

Then: Barbell warm up

5 of each movement

Mobility

Couch 1:00 each

Pigeon 1:00 each

Accessory Work

Back rack forward lunges

50-60% of 1RM back squat

4 x 12

Metcon (AMRAP – Reps)

16 min clock, score is dubs

0:00-2:00 10 back squats @65%

3:00-4:00 max effort Dubs

4:00-6:00 8 back squats @70%

6:00-7:00 max dubs

7:00-9:00 6 back squats @75%

9:00-10:00 max dubs

10:00-12:00 4 back squats @80%

12:00-13:00 max dubs

13:00-15:00 2 back squats @85%

15:00-16:00 max dubs
Scaled: singles and build in weight accordingly

Cool Down

2 rounds

10 sit ups

20 banded good mornings

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