New Ulm CrossFit – WOD
Warm-up
4 Rounds
20 Jumping Jacks
4 Dive Bombers
10 Barbell Good Mornings
5 Sn Gr Push Press
Mobility
Thoracic Opener 1:00
Knee Across Body 1:00 Each
Home WOD
Metcon (2 Rounds for time)
HOME WOD
3 Rounds for Time
12 Alternating Chair/Box Step Ups (Total)
9 Burpees
12 Alternating Jumping Lunges (Total)
Rest 5:00 –
For Time:
36 Alternating Chair/Box Step Ups (Total)
27 Burpees
36 Alternating Jumping Lunges (Total)
These are two separate workouts. The first one is focusing on unbroken reps while utilizing the transition between movements for reps. The second workout is chipper style, aiming for a big set to start then chipping away at the rest of the reps.
Chair/box step ups: stand tall each rep here.
Burpees: consistency!!!!!
Jumping lunges: aim for sets of 10+ with quick breaks between.
Accessory Work
FOR AT HOME
3 Sets:
10 Weighted (if possible) Glute Bridges
10 Split Squat w/ DB (elevated rear foot – each side)
10 Single Leg Dumbbell RDL (each side)
Metcon
Metcon (2 Rounds for time)
3 Rounds
12 Hang Snatches 95/65
9 Deadlifts 95/65
6 Box Jump Overs 30/24
——5:00 Rest——
36 Hang Snatches 95/65
27 Deadlifts 95/65
18 Box Jump Overs 30/24
