Daily WOD

Blue Ranger

New Ulm CrossFit – WOD

Warm-up

3 Rounds

5 Sn Gr DL

5 H. P Sn

10 Sn Gr Good Mornings

5 Sn Gr. Push Press

6 Burpees

Mobility

30 Banded Pull Down & Apart

30 Banded Pass Throughs

T Stretch on Floor

Metcon

Metcon (Time)

30 Snatches (75/55) -RX+(95/65)

20 Snatches (115/80)-(135/95)

10 Snatches (155/105)-(185/125)

5 Snatches (165/110)-(205/145)

*Power or Squat

-perform the workout straight through-
Target Time: 8-9 minutes

Time Cap: 13 minutes

Stimulus is moderate intensity and steady pacing. You are only allowed to use 1 bar so make sure weights are off to the side and not behind you.

WORKOUT STRATEGY & FLOW

You should be mindful of weight and base it off of percentages of their 1rm or perceived 1rm. Weights should follow: 40%, 55-60%, 70%, 80+%. You are allowed to power or squat the snatch at any point.. After the first set of 30, completing reps in fast singles is a completely acceptable rep approach with power snatching being the fastest until the heavier weights.

Suggested Reps for weight

75/55: Touch and go looking to hit 6+ reps at a time.

115/80: Fast Singles completing 1 rep every 3-5 seconds

155/105: Smooth singles trying to complete a rep every 5-10 seconds

165/110: 1 rep every 15-20+ seconds while being mindful of when to lift.

Accessory Work

10-8-6-6 Bent over barbell rows building

3×6-10 Chin-ups (supinated grip)

3×10 Dumbbell curls (each side) (moderate)

Home WOD

5:00 Clock:

30 Single Unders Or Jumping Jacks

5 Inchworms

:30 Handstand Hold Or Plank Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

30 Plate Hops/Line Hops

20 Sit Ups

10 Burpees

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RX+ AMRAP 12:00

30 Double Unders

20 Alternating Dumbbell Hang Clean and Jerks (50/35)

10 Strict Handstand Push Ups

5 Burpee Box Jump Overs (24″/20″)
This chipper style workout is all about consistency and sustainable effort.

Aiming for unbroken on all movements while utilizing the transition between movements for rest.

Accessory Work

3 Rounds

10 Standing Arnold Press (each side)

30 yd Overhead Single Arm DB Hold (each side)

15 Single Leg Glute Bridge (each side)