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)
