New Ulm CrossFit – WOD
Warm-up
:30 Seconds
Active Spidermans
Slow Air Squats
Active Samson
Air Squats
Dive Bombers
Banded Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Front Rack Stretch – 1 Minute
Ankle Stretch – :30 Seconds Each Side
Squat Hold – 1 Minute
Movement Prep
Chest to Bar Pull-ups Movement Prep
10 Second Dead Hang
10 Scap Pull-ups
5 Kipping Swings
1-3 Strict Pull-ups or Ring Rows
3 Pull-ups
3 Chest to Bar Pull-ups
KBS
5 Deadlifts
5 Russian Swings
5 Kettlebell Swings
Thrusters
5 Front Squats
5 Push Press (Pausing in Front Rack)
5 Thrusters
Goblet Front Squat Movement Prep
5 Pausing Goblet Front Squats
5 Goblet Front Squats
Metcon
CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many reps as possible in 7 minutes of:
3 thrusters 65/45 lb
3 jumping chin-over-bar pull-ups
6 thrusters 65/45 lb
6 jumping chin-over-bar pull-ups
9 thrusters 65/45 lb
9 jumping chin-over-bar pull-ups
12 thrusters 65/45 lb
12 jumping chin-over-bar pull-ups
15 thrusters 65/45 lb
15 jumping chin-over-bar pull-ups
18 thrusters 65/45 lb
18 jumping chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
Crossfit Games Open 18.5 Masters (55+) (AMRAP – Reps)
Complete as many reps as possible in 7 minutes of:
3 thrusters 65/45 lb
3 chin-over-bar pull-ups
6 thrusters 65/45 lb
6 chin-over-bar pull-ups
9 thrusters 65/45 lb
9 chin-over-bar pull-ups
12 thrusters 65/45 lb
12 chin-over-bar pull-ups
15 thrusters 65/45 lb
15 chin-over-bar pull-ups
18 thrusters 65/45 lb
18 chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
Crossfit Games Open 18.5 Masters Scaled (55+) (AMRAP – Reps)
Complete as many reps as possible in 7 minutes of:
3 thrusters 45/35 lb
3 jumping chin-over-bar pull-ups
6 thrusters 45/35 lb
6 jumping chin-over-bar pull-ups
9 thrusters 45/35 lb
9 jumping chin-over-bar pull-ups
12 thrusters 45/35 lb
12 jumping chin-over-bar pull-ups
15 thrusters 45/35 lb
15 jumping chin-over-bar pull-ups
18 thrusters 45/35 lb
18 jumping chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
Rx: Metcon (AMRAP – Reps)
AMRAP 7:
3 Kettlebell Swings (53/35)
3 Goblet Front Squats (53/35)
3 Burpees
6 Kettlebell Swings (53/35)
6 Goblet Front Squats (53/35)
6 Burpees
9 Kettlebell Swings (53/35)
9 Goblet Front Squats (53/35)
9 Burpees
12 Kettlebell Swings (53/35)
12 Goblet Front Squats (53/35)
12 Burpees
Scale: Metcon (AMRAP – Reps)
AMRAP 7:
3 Kettlebell Swings (44/26)
3 Goblet Front Squats (44/26)
3 Burpees
6 Kettlebell Swings (44/26)
6 Goblet Front Squats (44/26)
6 Burpees
9 Kettlebell Swings (44/26)
9 Goblet Front Squats (44/26)
9 Burpees
12 Kettlebell Swings (44/26)
12 Goblet Front Squats (44/26)
12 Burpees
