New Ulm CrossFit – WOD
Warm-up
:30 Seconds
Medium Row
Active Samson
:15 Seconds
Faster Row
Dive Bombers
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Kettlebell Ankle 1:00
Child’s Pose on KB 1:00
Movement Prep
Front Squat – Big breath & tight upper back
:30 Seconds Front Rack Elbow Rotations
3 Pausing Air Squats
3 Pausing Front Squats
3 Front Squats
Do Front Squat
KBS & Row – vertical shin = power
5 Deadlifts
5 Russian Swings
5 Kettlebell Swings
Weightlifting
Front Squat (Build to HVY 3)
Metcon
Rx: Metcon (2 Rounds for reps)
AMRAP 5:
15-12-9
Kettlebell Swing (70/53)
Front Squat (135/95)
Calorie Row
Rest 5 Minutes
AMRAP 5:
15-12-9
Kettlebell Swing (70/53)
Front Squat (115/80)
Calorie Row
Scale: Metcon (2 Rounds for reps)
AMRAP 5:
15-12-9
Kettlebell Swing (53/35)
Front Squat (115/85)
Calorie Row
Rest 5 Minutes
AMRAP 5:
15-12-9
Kettlebell Swing (53/35)
Front Squat (95/65)
Calorie Row
Rx: Granite Games 2018 WOD 1 (Time)
15 Burpees Over Rower
40/30 Cal Row
15 Burpees Over Rower
40/30 Cal Row
15 Burpees Over Rower
14 Min Cap – Remaining time Max Snatch
Inter: Granite Games 2018 WOD 1 Intermediate (Time)
15 Burpees Over Rower (Step)
35/25 Cal Row
15 Burpees Over Rower (Step)
35/25 Cal Row
15 Burpees Over Rower (Step)
With remaining time 1RM Snatch
Scale: Granite Games 2018 WOD 1 Scale (Time)
10 Burpees Over Rower (Step)
30/20 Cal Row
10 Burpees Over Rower (Step)
30/20 Cal Row
10 Burpees Over Rower (Step)
With Remaining time 1RM Snatch
