Daily WOD

Retest or Opposite Day

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Easy Bike

Dive Bombers

Medium Bike

Active Spidermans

Faster Bike

Air Squats

Movement Prep

Barbell Prep

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

5 Overhead Squats (lighter weight)

5 Overhead Squats (workout weight)

Dumbbell Prep

Each arm with lighter dumbbell:

3 Deadlifts

3 High Pulls

3 Push Press

3 Dumbbell Snatches

With workout weight:

6 Alternating Dumbbell Snatches

Gymnastics/Rope Warmup

:20 Second Quick Single Unders

10 Scap Pull-up

5 Kipping Swings

:20 Seconds High Single Unders

1-3 Strict Pull-ups or Ring Rows

3 Kipping Pull-ups

:20 Seconds Double Under Practice

1 Ring Muscle-up

1 Bar Muscle-up

Metcon

Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 chin-over-bar pull-ups

100 single-unders

20 dumbbell snatches 35/20 lb

100 single-unders

12 chin-over-bar pull-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Masters (55+) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 75/55 lb

100 double-unders

12 chest-to-bar pull-ups

100 double-unders

20 dumbbell snatches 35/20 lb

100 double-unders

12 chest-to-bar pull-ups

Time cap: 14 minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

40 AbMat Sit-Ups

20/15 Calorie Bike

20 Burpees