Daily WOD

“Plan B”

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Easy Bike or Row

Active Spidermans

Medium Bike or Row

Dive Bombers

Faster Bike or Row

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Pigeon Pose 1:00

Movement Prep

Squats

5 Air Squats

5 Dumbbell Squats (Lighter Weight)

5 Dumbbell Squats (Workout Weight)

Clean / Push Press

Barbell

1 High Hang Power Cleans

1 Hang Power Cleans

1 Power Cleans

1 High Hang Squat Cleans

1 Hang Squat Cleans

1 Squat Cleans

Dumbbells

Workout Weight:

2 Hang Power Cleans

2 Strict Press

2 Push Press

Lighter Weight:

2 Hang Power Cleans

2 Strict Press

2 Push Press

WOD Warm-Up

1 Dumbbell Squat

1 Bar-Facing Burpee

2 Dumbbell Squat

2 Bar-Facing Burpee

or

5 Air Squats

5 Calorie Bike

5 Dumbbell Push Press

Metcon

Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 35/20 lb

Bar-facing burpees (stepping burpees allowed)

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 Masters (55+) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 35/20 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 A (all divisions) (Weight)

Use the remaining time from 18.2 to accomplish a 1RM clean

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

15/12 Calorie Schwinn Bike

30 Air Squats

15/12 Calorie Schwinn Bike

15 Barbell Push Press (45/35)