Author: Coach Jeff

Pumpkin Pie

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Lateral Lunges

5 Squat to stand

5 Tempo Back Squat (3:1:2:1)

Mobility

Down dog to cobra

Ankle

Squat Hold

Weightlifting

Back Squat (8 x 3 @ 87%)

Metcon

Metcon (Time)

FULL SEND FRIDAY!!!

50 Power Snatches (95/65)

30 Overhead Lunges (95/65)
Target Time: 5-6

Time Cap: 9

STIMULUS and GOALS

How to Pace: PAIN CAVE! Make it hurt today!

How it should Feel: PAIN!! The hurt will set in near the end of the power snatches, push through and get to work on the lunges!

WORKOUT STRATEGY & FLOW

Power Snatch: These should feel light and be able to move fast. Big sets of touch and go Power Snatches are going to be the key here.

Overhead Lunge: Finish strong here. Your shoulders are going to be tired. Break this up as little as possible. 30 and DONE.

Accessory

3 Sets (Not For Time)

15 Candlesticks

OR

15 Roll to V-Split

15 Air Squats

Oatmeal Pie

New Ulm CrossFit – WOD

Warm-up

2 Rounds

10 Alt. Spidermans

10 Alt. Scorpions

10 Roll to V Split

10 Alt. V-ups

Mobility

Roller

Upper back

Adductors

Metcon

Oatmeal Pie (AMRAP – Reps)

20:00 Clock

4:00 Run, Bike Or Row

1:00 Dub Practice

Weightlifting

Snatch Balance (8 Sets OT 90
1 Snatch Grip Push Press +
1 Snatch Grip Push Jerk +
2 Snatch Balance)

Lemon Meringue Pie

New Ulm CrossFit – WOD

Warm-up

3 Sets

:20-:30 Handstand Hold

10 Scap Shrugs, 5 Kip to Swing

6 SLD

3 Squat Cleans

Mobility

Thread the needle

Squat & reach

Wall Hinge

Weightlifting

Clean and Jerk (1 Mid DL + 1 Cln Pull + 1 Cln + 1 Jerk x 5)

Start around 65% and build to roughly 80%

Metcon

Metcon (4 Rounds for time)

10 HSPU

15 Squat Cleans (115/80)

10 HSPU

20 Pull Ups

-at 4 minutes-

10 HSPU

10 Squat Cleans (135/95)

10 HSPU

20 Pull Ups

-at 8 minutes-

10 HSPU

5 Squat Cleans (185/125)

10 HSPU

20 Pull Ups

-at 12 minutes-

10 HSPU

3 Squat Cleans (225/145)

10 HSPU

20 Pull Ups

*RX+ *25’HSW for HSPU*CTB*
Target Time: sub 16

Time Cap: cap is provided at each round, if you make it all the way through, cap is 16 minutes

STIMULUS and GOALS

How to Pace: CHALLENGE! This one is about pushing yourself within each 4 minute segment and trying to get to that next part of the workout!

How it should Feel: MUSCULAR ENDURANCE! The weight of the barbell or volume of gymnastics will likely be the limiting factor here! Break up each movement as needed, but eventually you have to simply push through!

WORKOUT STRATEGY & FLOW

Handstand Walk: Each 25’ section should be done unbroken. Doing short, quick steps with your hands will allow you to move faster

Squat Clean Notice as the reps go down, the weight goes up. We want to move fast here, which means singles will be the way to go.

Chest to Bar: These reps are going to stay the same across all 4 sets. Make sure you are smart with your approach. Breaking these early on will allow you to stay fast throughout all 4 sets.

Cherry Pie

New Ulm CrossFit – WOD

Warm-up

2 Rounds

1:00 Row

1:00 Bike

Mobility

Mini Band Glute Activation

Mini Band Shoulders

Metcon

Metcon (3 Rounds for time)

3 sets

21-15-9 (18-12-6)

Calorie Row

18-15-12 (16-13-10)

Cal Bike

*Rest 4 Min between sets.
Target Time each set: sub 5

Time Cap each set: 8

STIMULUS and GOALS

How to Pace: CHALLENGE! This one is about pushing yourself within each 4 minute segment and trying to get to that next part of the workout!

How it should Feel: GASSY into CARDIO! The first round will be quick and “breathy” but the subsequent rounds will make it turn aerobic. Goal is to aim for similar scores across rounds or slightly faster for each round.

Goal for both Machines (or if scaling for how long each portion should take):

21/18 Cals: 60-75 seconds

15/12 Cals: 40-50 seconds

9/6 Cals: 20-30 seconds

Row: You should focus on long, strong pulls with each row stroke. The bike will heavily affect legs (especially in later sets) so you should be prepared for this to happen. Breathing with each pull will assist you in better pacing and assist in preventing burning out early.

Echo Bike: Fatigue from the bike will build up across rounds. Utilize the strategy of ramping the bike up for 4-5 seconds and then coasting to a moderate/high intensity pace is a solid strategy for smaller rep requirements as seen in this workout.

Gymnastics

4 Rounds

1:30 on 1:30 off

X Strict Pull-Ups

Max Jumping Bar Muscle Ups

*Dips or Perfect Push-Ups

Key Lime Pie

New Ulm CrossFit – WOD

Warm-up

3 Rounds

15 Banded Good Morning

10 Box Jump w/Step Down

5 Front Squats

Mobility

Roll

Upper Back

Thor Extensions

Lats

Front Rack on roller

Weightlifting

Front Squat (8 x 3 @ 92%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

10 Kettlebell Swings 53/35

10 Box Jumps 24/20
Target Rounds: 10+

Minimum Rounds before scaling: 7

STIMULUS and GOALS

How to Pace: STEADY! We are looking for a consistent pace from round 1 all the way to the 10 minute mark.

How it should Feel: GASSY! The kettlebell is light enough combined with the box jump that you will be out of breath the entire time, but have no reason to stop!

WORKOUT STRATEGY & FLOW

Kettlebell Swings: Each round of these should be done unbroken. To speed up cycle time, you may do the “snatching” style of a kettlebell swing (bending the arms during the swing)

Box Jumps: This is a great time to work on fast box jumps. The further along in the AMRAP you get, the more you should be thinking of bringing your knees to your chest when you jump. This will ensure you clear the box on every rep, no matter how tired your legs get.

Accessory

2 Sets (Not For Time)

20 Stick Sit-Up

60 Second Plank Clock Walk.

20 Seated Landmine Russian twists

Pug

New Ulm CrossFit – WOD

Warm-up

2 Rounds

1:00 Echo Bike

:30 Push Up Plank Hold

10 Front Squat (Empty Barbell)

10 Single Arm DB Press (each side)

10 Lateral Box Step Up (each side)

Mobility

Athletes Choice

Metcon

Metcon (2 Rounds for time)

21-15-9

Calorie Echo Bike

Strict Handstand Push Ups

-Rest 4 Min-

21-15-9

Calorie Echo Bike

Front Squats (95/65)

*Ladies: same calories as the men today 🙂
Target Time each set: 5-6 minutes

Time Cap each set: 8 minutes

STIMULUS and GOALS

How to Pace: SteADY! We ideally want consistent efforts on the bike and smooth, bigger sets on the paired movement with the bike.

How it should Feel: LACTIC ACID PARTY into CARDIO! This one will blow you up at first with the bike intensity and descending rep scheme, but the volume is long enough that it will turn more aerobic.

WORKOUT STRATEGY & FLOW

Calorie Echo Bike: Try to keep consistent output on this bike each workout and bump your speed as the calories decrease

Strict Handstand Push ups: We’d prefer to see 1-2 sets each round. If you must break to less than 5 reps at a time, then scale

Front Squat: This is a light weight! We want unbroken and fast sets throughout. Don’t drop the barbell at all! Don’t’ get sloppy but push your cycle rate

Poodle

New Ulm CrossFit – WOD

Warm-up

2 Rounds

10 Scap Shrugs, 6 Kips, 2 Knee to chest

10 KBS – Eye Level

5 Inchworms, 5 Half Bottom Burpees

5 Spidermans

Mobility

Roll Lats

Fr. R on roller

Frog

Weightlifting

Front Squat (8 x 3 @ 87% 4 OT :90, 4 OT 2)

Metcon

Metcon (Time)

FULL SEND FRIDAY!!!

10-20-30

Toes to bar

Hang Power Cleans (135/95)

Bar Facing Burpee

*Scale – KAH(20,30,40) 95/65

*REPEAT from September 24, 2021*
Target Time: sub 10

Time Cap: 15

STIMULUS and GOALS

How to Pace: PAIN CAVE!!! Full send Friday means a very hard effort and hold on! Push into that really high intensity today!

How it should feel: GRIPPY and GASSY!!! This workout will test your grip capacity and ability to push through hard effort pacing!

WORKOUT STRATEGY & FLOW

Toes to bar: aim for unbroken sets here. Grip is going to become a factor on the set of 30. Be prepared for this!

Hang power cleans: aim for an unbroken set on the 10 and then sets of 5+ on the sets of 20 & 30. Grip fatigue will be a factor so focus on smart sets.

Bar Facing Burpee: consistency is key here. Pick a pace you can hold for each set and stick with it! If you have anything left on the set of 30, go ahead and send it!

Dachsund

New Ulm CrossFit – WOD

Warm-up

1:00 Bike

10 SLD + 5 Hang M Cln

10 GM + 5 Sn Gr PP

5 OHS + 5 Fr. Sqts

Mobility

Roller

Upper Back

Lats

Specific Low Back

Glutes

Weightlifting

Power Snatch (10 x 2 @ 65% EMOM Dropping)

Work on speed, footwork, fast turnover and pulling apart on the bar through the lift.

Power Clean and Jerk (10 x 2 @ 65% EMOM Dropping)

No combo reps, reset after catch of clean. Work on getting tight in the reset, squeezing the butt and gut. This is a Push Jerk, not a split.

Metcon

Metcon (Calories)

BIke Conditioning

10 Intervals of :15 Sprint :45 Rest
110% Effort on the sprint and work on your breathing on the rest.

Cool Down

3:00 Conversational Bike

Rottweiler

New Ulm CrossFit – WOD

Warm-up

3 Rounds

5 Bottom half burpees

5 Wall Balls

20 Single DB Fr. R. Lunge

Mobility

Metcon

Metcon (Time)

50 Wall Balls (20/14) (10’)

200ft Front Rack Dumbbell Lunge Walk (50s/35s)

50 Wall Balls (20/14) (10’)

*SEP 22, 2021**Scale – 35’s/25’s*
Target Time: 7-8

Time Cap: 10

STIMULUS and GOALS

How to Pace: GRIND! We know the sets are daunting for Wall balls and lunges, but aim to stay strong and don’t stop moving! Consistency and smart sets are key here.

How it should Feel: MUSCULAR ENDURANCE! Those wall ball to lunge combo will have your legs and shoulders screaming to stop! Don’t listen and push through. We are working on building leg endurance for a moderate time domain workout here.

WORKOUT STRATEGY & FLOW

Wall balls: aim for smart sets from the beginning. Sets of 15-20 are a great goal! The wall balls are challenging but only 2 sets so keep pushing through.

Front rack dumbbell lunge: aim for sets of 50’ unbroken. Quick rest to shake out if you need it!

Gymnastics

4 sets

1:30 AMRAP

20 Deficit Push Ups (45/25 plate)

Max Freestanding HSH or on the wall

– Rest 1:30 –

Accessory

Metcon (Time)

100 Abmat Sit-ups

*Scale- 60*

German Shepherd

New Ulm CrossFit – WOD

Warm-up

5:00

25 Single Under

5 Inchworm w/Push Up

:20-:30 Wall Facing Handstand Hold

20 Alt. Leg V-Up

Mobility

Wrists – Child’s Pose

Pigeon – Open Book

Metcon

Metcon (4 Rounds for reps)

AMRAP 3 Minutes

6 Wall Walks + 36 Alt V-Ups

-rest 2 Minutes-

AMRAP 3 Minutes

54 Dubs + 6 Wall Walks

-rest 2 Minutes-

AMRAP 3 Minutes

36 Alt V-Ups + 54 Dubs

-rest 2 Minutes-

AMRAP 6 Minutes

6 Wall Walks + 36 Alt V-Ups

54 Double Unders

*Scaled – double jump rope*
STIMULUS and GOALS

How to Pace: SPRINT!! Push the pace each workout as it is only a “brief’ amount of time before you get to rest! We want you to blur the line of going to fast each time.

How it should Feel: GASSY or MUSCULAR ENDURANCE! If you are great at these movements, then it will mainly be a “breathy” workout! Otherwise, it will be a core and shoulder burner!

WORKOUT STRATEGY & FLOW

Wall Walks: Work on minimizing your “hand steps” each rep for efficiency and don’t rest on the ground for too long!

Double unders: Smooth and unbroken (or close to) is the aim!

Alt V-Ups: Similar to the double unders, we want a smooth pace that you can hit big chunks with!

Accessory

Metcon (4 Rounds for reps)

4 sets

1:30 AMRAP

10 Burpee Box Jump Overs (24/20)

Max Pull-Ups

– rest 1:30-

*Score is total number of Bar Muscle Ups

*Scale- 6 + Ring Rows