Daily WOD

John Wick

New Ulm CrossFit – WOD

Warm-up

3 Rounds

5 Inchworms w/ pushup

10 Jumping Jacks

10 Scap Shrugs

10 V Ups

Mobility

Mini Band Lat/Shldr Activation

Mini Band Glute Activation:

Front to Back

Side to side

Wide knees

Metcon

Metcon (AMRAP – Reps)

Murph Prep Monday:

AMRAP 20 Minutes

100 strict pull ups

100 push ups

100 sit ups

100 air squats

After 20:00 has passed: Run 800m

*8 min cap on strict pull ups.

-Ideas for stimulus: 60,80,100,100-
Target Reps: 300+

Minimum Reps before scaling: 250

STIMULUS and GOALS

Another monday, another murph prep day. This workout is a play on the workout “Angie” but, with a twist. We are completing it as an AMRAP and instead of regular pull ups we change it to strict.

This is all about managing the strict pull ups and not burning out. Be smart about sets and try and keep moving.

WORKOUT STRATEGY & FLOW

Strict Pull Ups: Ideally we would want anything but singles. However, given the sheer volume if that’s what it takes to keep moving then you gotta do what you gotta do. Use the clock and see if you can keep 12+ on the minute to finish under the pull up time cap.

Push Ups: Like the pull ups sets should be small, quick with little rest. Avoid burning out by pushing through the struggle stage and rest before it’s too late. Also, always rest off the hands and shoulders. Use the clock and see if you can keep close to 20 a minute.

Sit Ups: We reached the point where all we want is non-stop movement. Use the hands and be aggressive with the throw while trying to keep a steady pace pushing through.

Air Squats: Like the sit ups the goal should be non-stop. The legs will get tight so keep a pace that does not put you at the risk of blowing up. Breathe through each rep and keep the chest high. Goal should be around 30+ a minute.

Home WOD

3 Rounds:

8 Alt. Spidermans

4 Inchworms

:30 Bar Hang Or :30 Handstand Hold

Metcon

Metcon (AMRAP – Reps)

AMRAP 15 Minutes

25 Strict Pull Ups Or Bent Over Object Rows (Each Arm)

50 push ups

100 air squats

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RX+ Option

AMRAP 15 Minutes

25 Strict Pull Ups Or Lawnmower Rows (Each Arm)

50 push ups

100 air squats

*All with a 20#/14# Vest
Murph Prep Monday, chipper style!

Aim for smart sets throughout the entirety of the workout. Start smaller than you think with quick rest.

Backpack option: aim for the same stimulus as bodyweight.

Accessory Work

3 rounds:

20 Hip Bridges (2 sec pause at top)

10 Deadbugs

20 Clam Shells (R/L)

Helen Crump

New Ulm CrossFit – WOD

Warm-up

3 Rounds

15/12 Cal Row

10 push ups

15 medball front squats (light)

10 box step ups

5 double dumbbell snatches (light)

Mobility

5:00 Rolling out

Metcon

Metcon (Time)

Partner Workout

35 Devil’s Press (50’s/35’s)

50 Synchro Wall Balls (20/14)

75 Box Jumps Overs (24/20)

150/120 Calorie Row

75 Box Jumps Overs (24/20)

50 Synchro Wall Balls (20/14)

35 Devil’s Press (50’s/35’s)

Individual Version:

20 Devil’s Press (50’s/35’s)

50 Wall Balls (20/14)

35 Box Jumps Overs (24/20)

75/60 Calorie Row

35 Box Jumps Overs (24/20)

50 Wall Balls (20/14)

20 Devil’s Press (50’s/35’s
Target Time: 30-35 minutes

Time Cap: 45 minutes

STIMULUS and GOALS

Workout is a chipper. All reps are split between partners. You should move at an intensity that will allow them to stay steady and at a constant pace.

*

WORKOUT STRATEGY & FLOW

Devil’s Press: This movement is done with two dumbbells. You should be a weight that athletes can effectively double dumbbell snatch and show control throughout. It is recommended to use the technique of swinging the dumbbells through the legs on the way up and on the way down before returning them to the floor to avoid “grip and ripping” from the floor on the way up and “crashing” to the floor on the way down..

Wallballs: Make sure to breathe with each rep and cycle the arms while the ball is in the air to help prevent unnecessary arm fatigue. These are done synchro so make sure to communicate with your partner.

Box Jump Overs: these are all STEP DOWN. Focus on a smooth pace and quick transitions with your partner.

*Row: You will have one rower and can switch at any time. Make sure to complete long, strong pulls and be sure to reach full extension before returning with the hands first and then following with closing of the hips and knees. Solid team strategy is either a set number of calories back and forth (for evenly matched athletes) or time back and forth (for teams that may have one partner who is a stronger rower than the other).

Home WOD

4:00 Clock

30 Mountain Climbers (Total)

10 Cossack Squats (Total)

5 Jumping Air Squats

Metcon

Metcon (5 Rounds for time)

5 Sets:

15 Push Ups

10 Alternating Box/Chair Step Ups (Total)

15 Jumping Air Squats

-Rest 1:30 B/T Sets-

————————————-

Equipment: Label as RX+

5 Sets:

15 Push Ups

10 Alternating Dumbbell Hang Power Snatches (50/35)

15 Dumbbell Goblet Squats (50/35)

-Rest 1:30 B/T Sets-
These are sprints! Go out at a fast pace and hold on.

Push ups: aim for a big set here! Then, chip away to get to 15.

Alternating box/chair step ups: aim to keep these quick and unbroken.

Jumping air squats: stay tough and try to stay unbroken.

Backpack option: Aim for the same stimulus on the backpack version.

Opie

New Ulm CrossFit – WOD

Warm-up

3 Rounds

5 Snatch Deadlift, 5 Snatch High Pulls, 5 Muscle Snatch, 5 Hang Power Snatch, 5 Power Snatch (all with empty bar)

10 Inchworms (no pushup)

5 Burpees

30 Singles

Mobility

Chest T Stretch on floor

PVC Pass Throughs

Metcon

Metcon (10 Rounds for time)

10 Sets (1 Set Every 3:00)

3 Power Snatches (115/80)

10 Burpees over bar

50 Double Unders (50 Singles)

RX+ 155/105
Target Time each set: sub 2

Time Cap each set: 2:30

STIMULUS and GOALS

Stimulus for today’s workout is keeping a moderate-high intensity while completing high skilled movements being under duress.

*

WORKOUT STRATEGY & FLOW

Power snatches: Weight should be around the moderate side where you can move it as quick singles.

Burpee over Bar: Selected pacing should be mindful of keeping an intensity that allows you to go straight to the Jump Rope after each set of burpees is complete.

Double Unders: Goal is unbroken each set. Stay light on the feet, relax the shoulders and let the wrist do the work.

Goals

Any remaining time to be spent on goals

Home WOD

2 Rounds:

1:00 Marching Into :30 High Knees

20 Stepback Lunges (Total)

:30 Handstand Hold/Plank Hold

5 Dive Bombers

Metcon

Metcon (AMRAP – Reps)

3 Sets:

1:00 Max Mountain Climbers

1:00 Max Alternating Jumping Lunges

1:00 Max Box/Chair Step Ups

1:00 Max Chair Dips

1:00 Rest

————————————–

Equipment: Label as RX+

3 Sets:

1:00 Max Double Dumbbell Shoulder to Overhead (50s/35s)

1:00 Max Alternating Jumping Lunges

1:00 Max Double Dumbbell Box Step Overs (50s/35s)

1:00 Max Strict Handstand Push Ups

1:00 Rest
This is a “Fight Gone Bad” style workout. Aiming for max reps on each station.

I recommend counting up! For instance, if you get 30 mountain climbers, start at rep 31 for the first jumping lunge.

Aim for unbroken reps on the mountain climbers and chair step ups. Aim for smart sets on the jumping lunges and chair dips

Accessory Work

3 Rounds:

1:00 Plank Hold

15 Glute Bridges

30 Russian Twists

-Rest 1:00 B/T Sets-

Biscoe Darling Jr.

New Ulm CrossFit – WOD

Warm-up

3 Rounds

100m Jog, Run, Sprint

10 Lunges

10 Banded GM

10 Tempo Air Squats

10 Push-ups

Mobility

5:00 Athletes Choice

Metcon

Metcon (Time)

400m Jog, 100m Walk

400m Run, 100m Walk

400m Fast Run, 100m Walk

-Then- Accumulate:

100 Single Leg RDL (KB)

100 Wall Balls 14/10

100 Pistols OR (Lateral Step-Ups)

100 Single Arm Floor Press (KB)

-Then-

800m Jog
Can be recovery pace or pushed hard for a non-recovery workout

Aunt Bee

New Ulm CrossFit – WOD

Warm-up

2 Rounds

1 Minute Row (start easy and build intensity each round)

10 Upright rows (barbell)

10 Bottom of squat thoracic rotations (PVC)

10 Hang muscle snatch (empty bar)

10 Overhead squats (empty bar or PVC)

Mobility

Roll

Lats & Upper back

Thoracic Extension over roller

Metcon

Metcon (Time)

7 sets

15/12 Calorie Row

15 Hang Muscle Snatch (75/55)

15 Overhead Squats (75/55)

-Rest 2:00 after each set-

Score is total time including all rest
Target Time each set: sub 2 minutes

Time Cap each set: 2 minutes 30 seconds

STIMULUS and GOALS

The stimulus is high intensity. Focusing on unbroken movements and fast transitions.

WORKOUT STRATEGY & FLOW

Row: this should be a fast pace row. Aiming to finish in under 1:00.

Hang snatches: These should be unbroken and smooth. Don’t let yourself get out of control here. If you are bouncing the bar, make sure to get the arms fully locked out at the bottom of each rep.

Overhead squats: These should be unbroken and fast. Do not sacrifice range of motion to go faster. Make sure the hips are fully open at the top of each rep and you break parallel.

Scaling example to finish near the target score:

7 sets

12/9 Calorie Row

12 Hang Muscle Snatch (65/45)

12 Overhead Squats (65/45)

-Rest 1:1 b/t sets-

Accessory Work

3 Rounds:

15 Banded Pull Aparts

10 Bulgarian Split Squats (Each Side)

30 Glute Mini Band Pull Aparts (Each Side)

Home WOD

3 Rounds:

:30 Plate Hops/Single Unders

:30 Handstand Hold/Plank Hold

15 Air Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14 Minutes:

40 Line Hops/Jumping Jacks

4 Wall Walks

12 Air Squats

————————————-

Equipment: Label as RX+

AMRAP 14 Minutes:

40 Double Unders

4 Wall Walks

8 Double Dumbbell Deadlifts (50s/35s)
This chipper style workout is all about consistency and sustainable effort.

Aiming for unbroken on all movements while utilizing the transition between movements for rest.

Wall walks: make sure to get as close to the wall as possible and aim to hold a similar standard to the CrossFit Games open. If you are unable to wall walk, sub 8 hand release push ups per set.

Accessory Work

Perform Class Accessory

Sub Tempo Pushups for banded pull aparts

Squat Hold for Mini Band

Barney Fife

New Ulm CrossFit – WOD

Warm-up

2 Rounds

20/16 Calorie Row

10 Hang Cleans (bar)

10 Spidermans

5 Dive Bombers

5 Box Jumps (step down)

Mobility

4:00 Athletes Choice

Metcon

Metcon (Time)

60/48 Calorie Row

5 Rounds

5 Power Cleans (155/105)

8 Burpee Box Jump Overs 24/20

-into-

45/35 Calorie Row

4 Rounds

4 Power Cleans (185/125)

7 Burpee Box Jump Overs 24/20

-into-

35/27 Calorie Row

3 Rounds

3 Power Cleans (205/145)

6 Burpee Box Jump Overs 24/20

RX+ 30/24 Box
Target Time: sub 25 minutes

Time Cap: 30 minutes

STIMULUS and GOALS

Stimulus on workout is moderate pacing. You should find a steady pace for all movements and maintain that pace across rounds.

Workout is going to be a grinder. No rest between, just embrace the suck and make sure you place weights on the side of the bar (not behind).

WORKOUT STRATEGY & FLOW

Row: Effort on rower should stay relatively the same across each of the three pieces. Ramping the rower up and coasting down to a cruising speed is a solid strategy to work through these calories. Effort should be around 70% on all row sections to avoid burnout and also prevent major leg fatigue that could affect bar work and burpees.

Power Clean: Weight increases across rounds. Beginning weight should be something that could be done touch and go for all 5 reps (around 55% of 1 rm). Middle weight should be something that could be done touch and go but may be preferred to go fast singles (around 65-70% of 1rm). Final weight should be something that will most likely be done in fast singles (75-80% of 1 rm). Focus on lowering the hips to utilize leg drive from the floor (especially with final weight).

Burpee Box Jump Over: Goal is just to keep moving at a steady, consistent pace that doesn’t hurt the breathing.

Accessory Work

Whatever time is remaining work on this

3 Rounds

10 Windmill R/L (Light-Moderate)

10 Cat Cow

1:00 Hollow Hold

10 Single Leg Glute Bridge R/L

10 Single Leg Calf Raise R/L

Home WOD

3 Rounds:

20 Alternating Bodyweight RDLs (Total)

15 Glute Bridges

5 Inchworms

Metcon

Metcon (Time)

10 Rounds

20 Stepback Lunges (Total)

5 Burpees

————————————

Equipment: Label as RX+

10 Rounds

5 Double Dumbbell Power Cleans (50s/35s)

5 Burpee Facing Box Jump Overs (24″/20″)
This is a moderate intensity workout, focused on unbroken reps and consistent movement.

Stepback Lunges: The video says 10 reps, but it is meant to be 20 reps per round. Aim for unbroken here with full range of motion.

Burpees: smooth is fast!

Accessory Work

Perform class accessories

Andy Griffith

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Scap Shrugs

10 Inchworms

10 Lateral box step ups (each side)

Mobility

Banded Couch

Banded Lat/Tri

Metcon

Metcon (3 Rounds for reps)

Murph Prep Monday:

7 Min AMRAP

200m Run

10 Strict Pull-Ups

-Rest 3 Min-

10 Min AMRAP

200m Run

15 Push-Ups

-Rest 3 Min-

7 Min AMRAP

200m Run

25 Air Squats

RX+

*All with 20lb/14lb Vest.
Target Rounds each set: 5+

STIMULUS and GOALS

Stimulus is moderate pacing.

We want consistent pacing on the runs with smooth bigger sets on the body weight movements. Aim for consistent round times throughout each workout.

WORKOUT STRATEGY & FLOW

Run: Run is always 200m, even as reps on body weight movements increase across AMRAPs. You can run on the air runner or outside. The goal is always the same, keep intensity moderate and don’t come out hot early on in the workout. Keep shoulders relaxed a find a steady breathing pattern that doesn’t jack the heart rate up. The 200m run is worth 4 reps (every 50m run is a rep). Subbing in a row/ski is equal to 240/200m (60/50m is a rep). Bike erg is 500/400m (125/100m is a rep). Try and keep the Run around 60-90 seconds tops.

Strict Pull-up: You should focus on small sets from the beginning of this AMRAP. Doing larger strict sets will result in burn out in later rounds and decreased intensity.

Push-ups: Similar to pullups, you should do short, fast sets to avoid burnout. Be sure that your chest makes contact with the floor.

Air squats: You can work reps off in steady sets. Try to keep moving non-stop and be sure to breathe at the top of each rep. Don’t go so fast that you end up missing full extension at top of rep and below parallel at bottom or rep.

Home WOD

3 Rounds

10 Spidermans

10 Air Squats w/ 2 sec pause at the bottom each rep

10 Divebombers

Metcon

Metcon (3 Rounds for reps)

7 Min AMRAP

200m Run

5 Strict Pull-Up Or 5 Bent Over Object Rows (Each Arm)

-Rest 2 Min-

7 Min AMRAP

200m Run

10 Push-Up

-Rest 2 Min-

7 Min AMRAP

200m Run

15 Air Squat

Accessory Work

3 sets

10 Windmills (each side)

10 Single Arm Upright Row (each side)

10 Dumbbell RDLs (each side)

I’ll See You At The Beginning, Friend!

New Ulm CrossFit – WOD

Warm-up

6:00

45 Singles

10 Lateral Lunges

5 Front Squats (Bar)

5 OH Squats (Bar)

5 Thrusters (Bar)

Mobility

Metcon

Metcon (3 Rounds for time)

80 Double Unders

20 Front Squats (95/65)

-Rest 1:00-

80 Double Unders

20 Overhead Squats (95/65)

-Rest 1:00-

80 Double Unders

20 Thrusters (95/65)

*To try and hit target do only 50 Dubs and drop 10# of weight*
Target Time each set: sub 3 minutes 30 seconds

Time Cap each set: 4 minutes

STIMULUS and GOALS

These are quick sprint workouts to push your intensity in a short time domain and see how bad you want to hold onto the barbell!

WORKOUT STRATEGY & FLOW

Double Unders: The goal is unbroken as long as possible! Break into 2 sets if needed to control heart rate.

Barbell movements: Use a light/moderate weight that you can keep unbroken when fresh for each movement. No more than 2 sets in later rounds when fatigued.

How Would You Like To Die?

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Alt Spidermans

15 Banded good morning

10 Single Arm DB OH Press

10 Single Leg DB RDL

Mobility

Banded Pigeon

Mini Band Glute Activation

Metcon

Metcon (Time)

15-10-5

Deadlifts (75%, but not higher than 275/185)

30-20-10

1 Arm DB Hang C & J 50/35

-Rest 5:00-

15-10-5

Deadlifts (50%, but not higher than 185/125)

1 Arm DB Hang C & J 50/35
Score by total time including 5:00 rest.

While the deadlifts will be smooth and more controlled, the DB should be attacked more aggressively with larger (even unbroken) sets.

Deadlifts: Keep the core and back tight! Load the hamstrings before pulling and drive through each rep.

DB Hang C&J: Hinge at the hips as though loading for a KB Swing, accelerate to the shoulder and use the hips to drive overhead.

Weightlifting

Deadlift (Eccentric Deadlifts)

5 sets of 3 reps with a (:05) eccentric phase on each rep. Use a clean grip and no more than 95% of your max CLEAN.

Home WOD

Metcon

Metcon (AMRAP – Reps)

2 Sets

7 Min AMRAP

3-6-9-12…

Hand Release Push Ups

*100m Run after each set

-Rest 3 Min-

——————————–

Equipment: Label As RX+

2 Sets:

7:00 AMRAP

3-6-9-12…

Strict Handstand Push Ups

*100m Run after each set

-Rest 3 Min-
The flow goes like this: 3 HR push ups, 100m run, 6 HR push ups, 100m run, 9 HR push ups… RECORD EACH 100M RUN AS 1 REP.

Hand release push ups or HSPU: aim for unbroken as long as you can.

100m run: consistent pace is key here! If you don’t have space to run sub :15 high knees.

Accessory Work

3 Sets:

10 Bulgarian Split Squats (Each Side)

20 Deadbugs

5 Downward Dog to Upward Dog Transitions

What About Bob

New Ulm CrossFit – WOD

Warm-up

3 rounds

3 Dive bombers

8 Sit ups

16 Dubs/Singles

10 Butt kickers in place

Mobility

Banded leg drills

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP

5 HSPU

10 Sit ups

15 Burpees to plate

20 Wide leg good mornings 45/35

25 Dubs / Singles

Goals

Remainder of class