New Ulm CrossFit – WOD
Warm-up
:20 Seconds
Jumping Jacks
Quad Stretch
Knuckle Drags
Lateral Line Hops
Side Lunge
Samson
Forward and Back Line Hops
Spiderman
Air Squats
Single Unders
Dive Bombers
Hollow Hold
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Banded Walks
Mobility
PVC Front Rack Stretch – 1 Minute
Wrist Stretch – 1 Minute (:30 back / :30 front)
Ankle Stretch – :30 Seconds Each Side
Movement Prep
Chest to bar pull-ups – Look up (it opens the chest more for better contact) Kick,pop,pull ( feet, hips, chest)
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups
3 Chest to Bar Pull-ups
Double Unders – Grip (hold close to rope like a pen, point thumbs at 45 not out towards opposite walls)
Height (Still learning? Jump higher!)
Without Rope
10 Seconds Power Jumps
10 Seconds Power Jumps with Double Tap on Leg
With Rope
10 Seconds Single Unders
10 Seconds Higher Single unders
10 Seconds Double Under Practice
Movement Substitutions
Reduce Reps
1:30 Double Under Practice
100 Single Unders
Front Squat – Brace (PVC drill with 5 slow squats keeping midline tight) Squat between knees (hips should drop btwn knees not on top)
PVC Drill
3 Tempo Front Squats
2 Front Squats
Build to lighter weight than being used in the workout
WOD Warm-Up
1 Round
Lighter Weight
5 Front Squats
5 Chest to Bar Pull-ups
10 Double Unders
1 Round
Workout Weight
5 Front Squats
5 Chest to Bar Pull-ups
10 Double Unders
Metcon
Rx: Metcon (Time)
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double Unders
Scale: Metcon (Time)
3 Rounds:
10 Front Squats (155/105)
20 Pull-Ups
100 Singles or 1:30 Dub Practice
