New Ulm CrossFit – WOD
Warm-up
3 Rounds
6 Burpees
10 empty bar power snatches
10 empty bar power clean and jerks
15 Ring Rows
Mobility
Thoracic Complex on Wall 12 each side
Athletes Choice for Legs 3:00
Home WOD
Metcon (AMRAP – Reps)
*If you have weights, follow the right column and click RX+*
*You Should get 1:00 to work on each move so make sure to finsh the burpees within 2:00* If not possible, modify reps*
15 Minute Clock
0:00-3:00
Run 400m or 15 Burpees
Max Jumping Air Squats or (Goblet Squats)
-Rest 1:00-
4:00-7:00
Run 400m or 15 Burpees
Max Stepback Lunges or (Alt DB Clean & Jerk)
-Rest 1:00-
8:00-11:00
Run 400m or 15 Burpees
Max Jumping Air Squats or (Goblet Squats)
-Rest 1:00-
12:00-15:00
Run 400m or 15 Burpees
Max Stepback Lunges or (Alt DB Snatches)
WORKOUT STRATEGY & FLOW:
This is a running clock consisting of 4 three minute workouts separated by 1 minute rest. Each workout will start with a 400m run or Burpees. Once you complete the run, you will use the remainder of the time to get max reps of the movement listed.
Stepback lunges: move quickly on these! Aim for unbroken, standing tall each rep.
Jumping air squats: these will get tough fast! Aim for sets of 10+ with quick breaks.
Metcon
Metcon (AMRAP – Reps)
23 Minute Clock
0:00-3:00
20 Burpees
Max Strict Pull Ups
-Rest 1:00-
4:00-7:00
20 Burpees
Max Clean and jerks (135/95)
-Rest 1:00-
8:00-11:00
20 Burpees
Max Power Snatches (135/95)
-Rest 1:00-
12:00-15:00
20 Burpees
Max Strict Pull Ups
-Rest 1:00-
16:00-19:00
20 Burpees
Max Clean and jerks (135/95)
-Rest 1:00-
20:00-23:00
20 Burpees
Max Power Snatches (135/95)
WORKOUT STRATEGY & FLOW
Burpees: We want a fast (75-80%+ intensity) for each set, but be able to begin performing work once you finish. You should have at least 60 seconds of work after the burpees.
Strict Pull-ups: Let’s see how quickly you can complete reps You will be limited on time so move fast here!
Clean and jerks: this should be a moderate weight but one you can do faster singles at. Reset for each rep quickly and don’t get sloppy, making it harder on yourself in later rounds. Redip under each rep for the push jerk to cycle faster.
Power Snatches: The weight here should be the same as the clean and jerks and similar in difficulty. Set your upper back and pull fast!
Accessory Work
4 Rounds
10 Tempo Single DB Floor Press (2 sec down/ fast up) (each)
10 Tempo Single DB Bent Row (2 sec down/ fast up) (each)
10 Seated Alt. DB Curls (each side)
