New Ulm CrossFit

Author: Coach Jeff

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Bamm-Bamm Rubble

New Ulm CrossFit – WOD

Warm-up

2 Rounds

200m Row (moderate)

10 PVC Pass Through

10 OHS (PVC then Bar)

5 Squat Snatch (PVC then Bar)

Mobility

Roll Upper Back

Barbell Opener

Squat & Reach

Metcon

Metcon (Time)

FULL SEND FRIDAY!!

For time:

21 Squat Snatches (95/65)

42/34 Calorie row

15 Squat Snatches (95/65)

30/24 Calorie row

9 Squat Snatches (95/65)

18/14 Calorie row
Target Time:  sub 12

Time Cap:  16

How to Pace:  PAIN CAVE!

This is one of those workouts where you just got to move. Lightweight mixed with rowing will light your heart rate up. We want you to approach this like an Open Workout (go hard).

How it should Feel:  PAIN! We can not help but emphasize breathing enough. Control off the start and sprint to the finish.

Squat Snatch : Lightweight (-40% or less of 1RM) where sets could possibly be completed in 10+ reps at a time if you had too. Not saying that’s what we want, but I would not be disappointed if that’s what you did. If you do singles, you lose the workout’s whole purpose.

Row : Aggressive, but controlled here (70-80%). It’s like a rocket ship. We want to build up on the pace, and when it’s the final set it’s time to fly! No matter what, you must focus on staying consistent with your breathing pattern.

Accessory Work

3 Sets

:30 KB Hollow Hold (Hold one kb overhead and one down at the chest/armpit) (:15 each arm)

Cool Down

5 minutes of easy rowing

2 minute Couch (each side)

2 minute Pigeon (each side)

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Dino

New Ulm CrossFit – WOD

Warm-up

2 Rounds

1:00 Bike

25 Plate Hops

10 Alt Scorpions

10 BB GM

5 Pause Front Squats

Mobility

Front Rack on wall

Bicep Turn back

Squat Hold Shift

Metcon

Metcon (Calories)

10:00 Bike Intervals

:20 on :40 off

Weightlifting

Squat Clean (Heavy for the day)

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Barney Rubble

New Ulm CrossFit – WOD

Warm-up

2 Rounds

35 Singles

10 Alt Leg V-Up, 5 V-Ups

5 No Jump Burpee

5 V Push Ups

10 Scap Shrugs, 5 Kips

3 Strict Pull Up

1 Half rope climb

Mobility

Lacrosse Ball

Rotators, Pecs, Tri

Shoulders

Metcon

Metcon (Time)

50 Toes to Bar

40 Burpee to Bar (6” reach)

30 Strict Handstand Push Ups

20 Burpee Pull-Ups or 10 Bar MU

10 Rope Climbs

*40,30,20,10,5*
Target Time:  sub 12

Time Cap:  15

How to Pace:  STEADY into CHALLENGE! A grip wrecker like no other. Push through the chipper with reckless abandon. Not to the point of failure, but try something different and see how big of sets you can go on the bar.

How it should Feel:  GASSY and/or MUSCULAR ENDURANCE! GRIP, GRIP, and more GRIP! Oh yeah, and shoulders as well. Quick breaks and get back to work.

Toes to Bar : 2-4 sets would be fantastic, but break more if needed. Come out swinging and break before they make you break! We want big sets but not at the cost of reaching failure.

Burpee : Please, whatever you do, keep moving with a consistent, moderate effort. Mark a chalk line or handprints on the floor to keep your landing position consistent under the bar.

Strict Handstand Push Ups  : Depending on your strength in this movement, either 2-3 sets or trying to keep 3-6 reps every 30 seconds.

Bar Muscle Ups : We want aggressive, advanced athletes to push for 2 sets. If you are going to break more than twice, use the clock and keep yourself from resting for more than 20 seconds between sets.

Rope Climbs  : Take one at a time and try to get each completed in 2-3 pulls. Be sure to get down quicker than you ascend. The goal should be 1 climb every 15-20 seconds.

Accessory Work

3 Rounds

10 DB Snow Angel Raise @ moderate weight

10 Single Leg RDL’s

10 DB Box Step-Ups (each side) @ moderate weight

*Rest as needed between rounds.

Cool Down

1 minute Lat Smash (each side)

1 minute PVC Pipe Lat Stretch OR Banded lat stretch (each side)

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Pebbles Flintstone

New Ulm CrossFit – WOD

Warm-up

3 Rounds

15 Banded Good Mornings

5 Deadlifts (adding weight)

6 Box Jump w/Step Down

:20 HSH or Plank

Mobility

Knight to Hamstring

Elevated Pigeon

Banded Glutes

Metcon

Metcon (Time)

42-30-18

Deadlift (155/105) (135/80)

Box Jump Overs (24/20)
Target Time:  sub 8

Time Cap:  11

How to Pace:  CHALLENGE!

You can push harder than you think here, but not at the expense of missing a box jump. Be Careful!!

How it should Feel:  LACTIC ACID PARTY and MUSCULAR ENDURANCE! Posterior chain wrecker! Lightweight with bodyweight will make for a nasty couplet.

Deadlift : Lightweight (-40% or less of 1RM), be aggressive with the sets, but be mindful of hamstring fatigue. Keep the breaks short and breathe through the motion. Alternate mix grip every break. The goal should be 2-3 sets per round.

Box Jump Overs  : This is where you can lose the workout. Pacing needs to be whatever allows you to stay moving. Depending on your legs, just be overly aggressive with every jump. Do NOT rebound. Step down and try to go right into the next jump.

Accessory Work

3 Sets

10 Floor Press

10 Supinated Grip Barbell Row

Cool Down

1:00 Hamstring Smash

1:00 Seated QL Stretch

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Fred Flintstone

New Ulm CrossFit – WOD

Warm-up

3 Rounds

100m Jog

10 Air Squat

5 Inchworm w/Push Up

10 Scap Shrugs

3 Strict Pull Up

Mobility

Roll

Upper Back & Lats

Ankle in lunge

Squat hold

Weightlifting

Front Squat (4 x 2 @ 91%)

Metcon

Metcon (Time)

3 rounds

400m run

40 Air Squats

-Straight into-

2 Rounds

300m Run

30 Push Ups

-Straight into-

1 Round

200m Run

20 Strict Pull Ups
Target Time: sub 20

Time Cap: 25

STIMULUS and GOALS

How to Pace: STEADY! This has all the makings of a classic “Murph Prep” style workout. Attack each section with moderate intensity and try to keep consistent pacing throughout rounds.

How it should Feel: CARDIO!

We are running a lot while performing bodyweight movements. We don’t stop until the end.

WORKOUT STRATEGY & FLOW

Run: The distance decreases, but the pacing should stay the same due to the long grind of the workout. Stay relaxed in your shoulders/hands, and keep your breathing/pacing consistent.

Air Squats: Smooth and steady here. The goal should be to stay unbroken (non-stop) through every set. Don’t pump out the reps!

Push Ups: Break early and often. The rest from the run is enough to keep moderate to big sets. Whatever you do, don’t go to failure.

Strict Pull Up: The cherry on top of the workout! Try to complete in 1-2 sets.

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Gomez Addams

New Ulm CrossFit – WOD

Warm-up

2 Rounds

4 Single Arm KB Thruster

(Light) (each side)

10 Scap Shrugs

5 Kip to Swings

50 Single Unders

Mobility

Knight to Hamstring

Upper Pec

10 Pause Dive Bombers

Weightlifting

Back Squat (6 x 2 @ 84%)

Metcon

Metcon (Time)

Full Send Friday 13.3+

150 Wall Balls (20/14)

300 Double Unders

30 Chest to Bar

*Partition as desired
Target Time: 13-15

Time Cap: 18

This workout is about strategy and building into a sustainable pace from the beginning.

How it should Feel: Muscular Fatigue & Cardio. This will be a total body pump, with most of the lactic acid likely being in the shoulders and forearms. The compounding nature of the movements will spike the heart rate and test your engine too.

Wall Ball  : Your strategy will be determined off of what sets you can keep unbroken on the wall balls. Pick this number beforehand and stick through it all the way through the workout.

Double Unders : Whatever sets you choose for these will end up being not very big so just think smooth and fast and do your best not to rush these and create unnecessary trip ups.

Chest to bar : Same idea as the wall balls here. Take an extra breath prior to each set here so that you can make sure you hold on for unbroken.

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Pugsley Addams

New Ulm CrossFit – WOD

Warm-up

3 Rounds

5 Push-Ups

8 Squat to stand

10 Lateral Lunges

12 Up & Out Knees

Mobility

Child’s Pose

Scorpion Hold

Seated Forward Fold

Metcon

Metcon (No Measure)

EMOM 27

1) 3-5 Jumping MU

2) :20-:30 Dubs

3) 12 Single Arm KBS

4) 12 Alt Cossack Sqts

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Wednesday Addams

New Ulm CrossFit – WOD

Warm-up

3 Rounds

16 Alt Forward Lunges

5 Single Leg Ecc Pistols

10 Good Mornings

5 Front Squats

Mobility

Roll Upper Back

Barbell Opener

Weightlifting

Split Jerk (1 Tall P Cln + 1 Pause Dip + 1 Pause Sp Jerk x 3 reps x 3 Sets 65%
5 Pin Drop Box Jumps with each set)

Squat Clean and Jerk (1 P Cln to 90 + 1 Cln + 1 Dip + 1 Sp Jerk x 5 (65,75,80,85,90))

Metcon

Metcon (Time)

2 sets:

2-4-6-8-10 Deadlifts (225/155)

1-2-3-4-5 Wall Walks

-rest 2:00 b/t sets-
Target Time each set:  4-5

Time Cap each set:  8

How to Pace:  CHALLENGE! Be aggressive and aim to stay fast through the first 5 sets. This workout is aimed to balance a heavy pull from the ground with moderate skilled gymnastics requiring core to extremity body control and high shoulder endurance.

How it should Feel:  MUSCULAR ENDURANCE! Muscular Fatigue will likely be the limiting factor with fatigue in the posterior chain and shoulders. It may also be a bit GASSY!

Deadlifts : This weight should be light to moderate (no more than 65% of 1RM)! We want something you can hold for unbroken most to all of the workout!

Wall Walk : These will add up with the 8s and 10s. Start fast on them but not at breakneck speed. Hold on through the last 2 sets and aim to stay moving! Rest briefly on the ground when needed.

Cool Down

Roll Hams & Glutes

QL Stretch

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Cousin Itt

New Ulm CrossFit – WOD

Warm-up

2 Rounds

10 Plate Hops

10 Inchworm w/Push Up

10 Box Jump w/Step Down

4 Overhead Squats

Mobility

Lacrosse Ball

Rotators

Traps

Pecs

Weightlifting

Snatch (1 Pause P Sn + 1 OHS + 1 Sn x 5 (65,70,75,80,85))

Snatch Pull (3 Sn DL + 3 Sn Pull x 3 @ 85-90)

Metcon

Metcon (2 Rounds for time)

2 sets (1 set every 5:00)

2 Rounds

10 Burpee Box Jump Overs (24”/20”)

10 Overhead Squats (135/95)
Target Time each set:  sub 3

Time Cap each set:  4

How to Pace:  SPRINT! We want you pushing these 2 rounds as fast as possible!

How it should Feel:  LACTIC ACID PARTY! This push, jump and squat combo will have your body on fire from all the intensity!

Burpee Box Jump Over : We want fast non stop movement here! Work on your jump and step down rhythm to optimize movement.

Overhead Squat : Make your aim to have each rep look the exact same and stay unbroken!

Cool Down

Roll Quads, Hams & Glutes

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WOD

Morticia Addams

New Ulm CrossFit – WOD

Warm-up

2 Rounds

100m Run

10/8 Calorie Echo Bike

10 Pause Squats (:02)

Mobility

Banded Shoulders

Low Lunge

Squat Hold

Weightlifting

Front Squat (8 x 3 @ 77%)

Metcon

Metcon (2 Rounds for time)

2 Sets (1 set every 10:00)

400m Run

40/32 Calorie Echo Bike

400m Run

*GO FAST!
Target Time each set:  6-7

Time Cap each set:  8

How to Pace:  CHALLENGE! This workout is a pure aerobic engine. We want you to push to the edge of your pacing effort. Those of you who can push the run faster can maintain more steady on the bike, and vice versa is true if you are better at bike.

How it should Feel:  GASSY! We have the intervals set up so you can maintain a high intensity (85-90%) effort throughout the set.

Run  : Hold an 80-85% effort on the first run and 85-90% on the second. You should be comfortable going straight into the bike

Echo Bike : We want steady output throughout! A great aim is 15-20 cal/min for men and 12-15 cal/min for women.

Cool Down

2:00 Bike

Couch & Pigeon

New Ulm CrossFit
509 20th St. N.
New Ulm, MN 56073
newulmcrossfit@gmail.com
507-508-0792
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