New Ulm CrossFit – WOD
Warm-up
:30 Seconds
Active Spidermans
Knuckle Drags
Dive Bombers
Side Lunges
Active Samson
Air Squats
PVC Pass Throughs
PVC Overhead Squats
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
Mobility
Squat Hold – 1 Minute
Child’s Pose – 1 Minute
Warrior Squats – 1 Minute
Movement Prep
CTB / Pull-up – Grip (wider = more back and lats) Easier ROM
Use the hips
10 Scap Pull-ups
10 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups
3 Chest to Bar Pull-ups
Snatch – Meet the bar and have patience
5 Power Snatch Balances
2 High Hang Power Snatches
2 Hang Power Snatches
2 Power Snatches
5 Squat Snatch Balances or 5 Overhead Squats (Pause in Bottom)
2 High Hang Squat Snatches or High Hang Power Snatches
2 Hang Squat Snatches or Hang Power Snatches
2 Squat Snatches or Power Snatches
Metcon
Rx: Metcon (Time)
For Time:
21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-ups
Scale: Metcon (Time)
15-12-9
Power Snatch (75/55)
Overhead Squats (75/55)
Pull-ups
Rx+ is 95/65
