WOD

Back On The Street

New Ulm CrossFit – WOD

Warm-up

3 Rounds

35 Singles

5 Inchworm w/ push-up

5 Box Jumps (Step Down)

5 Power C & J (empty bar)

Mobility

1:00 Each Side

Banded Front Rack Stretch (Band under foot)

Low Lunge (elbows on floor if possible)

Metcon

Take 5:00 to find working weight

Metcon (Time)

3-6-9-12-9-6-3

Power Clean and Jerk (155/105)

Burpee Box Jump Over (24″/20″)

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Example of scaled:

115/80 with Burpee box step overs
Target Time: 7-8 – Cap: 12

STIMULUS and GOALS

This is a moderate/hard effort stimulus that is simply a grind. It’s a classic crossfit couplet style workout designed to keep you moving fast throughout.

This is a good time to practice smooth transitions between the bar and box.

WORKOUT STRATEGY & FLOW

Clean and jerks: aim to keep the smaller sets touch’n go if you love them. If needed, go quick singles to stay moving fast on larger sets. Pick a pace that you can keep moving at. No long breaks here!

Burpee box jump overs: consistency is key here. Pick a pace that you can keep moving at with no breaks. Quick step up burpees are recommended.

Accessory Work

Can be gone through at an easy pace or as fast as possible

Remainder of class, but put a 15-20:00 cap on it.

Weida Core (Time)

25 Sit-ups

25 4 Count Flutters

25 Sit-ups

25 Leg Raises

25 Sit-ups

25 Hello Dolly’s

25 Sit-ups

25 Crunches

25 Sit-ups

25 Russian Twists

25 Sit-ups

25 4 Count Flutters

Rising Up

New Ulm CrossFit – WOD

Warm-up

6:00 Clock

12/9 Cal Row

5 Squat Jumps

10 Reverse Lunges

10 PVC Pass Through Toe Touches

Mobility

Couch on wall 1:00 Each Side

Pigeon 1:00 Each Side

Metcon

Metcon (6 Rounds for calories)

6 Sets

AMRAP 2 Minutes

50 Air Squats

Max Calorie Row

-Rest 2 Minutes between sets –

———————————–

Scaling: (Roughly 1:1, you should get around 1:00 on the rower)

Example: 35 Air Squats + Max Cal Row
Target Calories each set: 20+

Minimum Calories before scaling each set: 10

STIMULUS and GOALS

These are hard effort sets! Come out hot and hang on! A goal is to match the same (or more) calories each set.

WORKOUT STRATEGY & FLOW

Air squats: these should be done unbroken and fast. Do not go so fast that you aren’t reaching full range of motion here. Make sure to break parallel and open the hips at the top of each rep.

Row: the effort is hard here. It’s going to be painful so be ready for it and hold on! Those quads deserve a good burn today!

Accessory Work

Upside down or Push Up Practice

12:00 Clock (Can be EMOM of reps or just 12:00 of practice)

Examples:

A) Learning Handstand on a box

B) Headstand hold on wall (:10 – :30 per :90)

C) Handstand hold on wall (:10 – :30 per :90)

D) Handstand Push-ups (3-8 reps per 1:00)

E) Handstand Walking (10 – 20′ per :90)

F) Regular Push-ups off knees or toes with elbows tight

Eye of the Tiger

New Ulm CrossFit – WOD

Warm-up

3 Rounds

200m Jog

8 Alternating V Ups, 4 V Ups

5-10 Deadlifts

Mobility

Knight to lunge

Seated forward fold

Weightlifting

Push Press (10:00 build to heavy 4)

Metcon

Metcon (Time)

5 Rounds

400m Run

30 V-ups

15 Deadlifts 225/155
Target Time: sub 20 minutes

Time Cap: 30 minutes

STIMULUS and GOALS

Monday starts off with a grinder! Hunker down and be strong!

This is a moderate intensity stimulus focused on consistent movement and unbroken sets.

WORKOUT STRATEGY & FLOW

Run: aim for a moderate pace here so that you can go straight into the V-Ups when you finish. The aim is sub 2 minutes each run.

V-Ups: these are ideally 1-2 sets most of the workout. Smooth is fast here.

Deadlifts: these are ideally unbroken to start. This should be a moderate weight that you can move well with good form. Don’t use over 60% 1RM. If necessary, take a quick break in order to keep the back flat

Speed Cleans OR Row Threshold

New Ulm CrossFit – WOD

Warm-up

8:00

250m Row

4-8 Squat Cleans (start light and move up in weight)

Mobility

Weightlifting

Front Squat (Build to a heavy single over 6 attempts)

Do this first if doing the speed clean metcon. If rowing, you may skip this piece.

Metcon

Choose one Metcon. If doing the speed clean ladder, perform weightlifting first if time.

Metcon (3 Rounds for time)

1 squat clean (135/95)

1 squat clean (145/100)

1 squat clean (155/105)

1 squat clean (165/110)

1 squat clean (175/115)

—-Rest 5-10 Minutes—-

For time:

1 squat clean (185/125)

1 squat clean (195/130)

1 squat clean (205/135)

1 squat clean (215/140)

1 squat clean (225/145)

—-Rest 5-10 Minutes—-

For time:

1 squat clean (245/155)

1 squat clean (255/160)

1 squat clean (265/165)

1 squat clean (270/170)

1 squat clean (275/175)

*No more than 2 misses
The first part should not end at over 75% of 1 RM!

The 2nd part should not end at over 85% of 1RM

The 3rd part should not end at over 95% of 1RM

Target Time set 1:sub 1 minute

Target Time set 2: sub 2 minutes

Target Time set 3: sub 3 minutes

Time Cap set 1: 2 minutes

Time Cap set 2: 3 minutes

Time Cap set 3: 4 minutes

STIMULUS and GOALS

This is a FUN workout! It is designed to move through quickly and test your strength, power and ability to move through heavy barbells fast!

WORKOUT STRATEGY & FLOW

Squat Cleans: Use appropriate loading throughout this workout. Move as quickly as possible without hitting failure or missing a lift due to being sloppy. Be Crisp!

You need a 300/195 squat clean max to do the entire workout Rx’d. 99% of people need to scale this workout and that is OKAY. Use appropriate loads based on the percentage of your 1RM.

Metcon (Time)

Row “Lactate Threshold” Workout

1600m at easy/mod pace,

-Rest 2 Minutes-

800m at mod/fast pace,

-Rest 2 Minutes-

1200m at easy/mod pace,

-Rest 2 Minutes-

600m at mod/fast pace,

-Rest 2 Minutes-

800m at mod pace,

-Rest 2 Minutes-

400m at max effort
Score for time including all rests.

Metcon

Need another option??

Triple Three (Time)

3K Row

300 Dubs

3 Mile Run
Cap of 60:00

Scaled version

2K Row

200 Dubs

2 Mile Run

Triangle Couplet

New Ulm CrossFit – WOD

Warm-up

3 Rounds

35 Singles

10 Lateral Lunges

5 OHS

10 Scap Shrugs, 6 Kip to swing, 2 Strict pull ups

Mobility

Banded Shoulder on rig

Banded Lat on rig

Squat Hold

Metcon

Metcon (Time)

15-10-6

Overhead Squats 115/85

Chest to Bar

—–Rest 5 Minutes—–

45 Overhead Squats 75/55

45 Pull ups

——————————

RX+ is 135/95 & then 95/65

Bar Muscle Ups and then Chest to bar
Score is total time including rest

Target Time set 1: 7-8 minutes

Target Time set 2: 4-5 minutes

Time Cap set 1: 10 minutes

Time Cap set 2: 6 minutes

STIMULUS and GOALS

This is a classic “it’s gonna hurt” but push through workout. The OHS is a weight we have to respect but can’t stare at it for long!

WORKOUT STRATEGY & FLOW

Overhead Squats: The first weight is heavy! We still want something you can hit 5 reps at a time. Coming out of the hole with chest up and speed is critical! The lighter bar is going to hurt but we want you to stay moving through it!

Rig work: Aim for minimal breaks in section one and then 5+ reps at a time for section two.

Goals

May choose goals for remainder or do programmed accessory

Accessory Work

Elevated Heel Goblet Squat

4 sets: 10-15 reps; moderate weight. Stay the same or increase across sets

*Focus: Use a small plate or slant board under each heel. Hold a DB or KB in a goblet position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension

Elevated Toe Double DB Romanian Deadlift

4 sets: 10-15 reps; moderate weight. Stay the same or increase across sets.

* Focus: Use a small plate or slant board under toes of each foot. Holding dumbbells in each hand, push the hips back, lowering the dumbbells down the front of the legs until the end ROM is hit (or the low back begins to round out). Straps are allowed to be used so that grip is not a limiting factor for sets. If mobility doesn’t allow for toes to be elevated, perform reps with non-elevated toes.

Relax

New Ulm CrossFit – WOD

Warm-up

5:00

8 squats

8 push ups

8 sit ups

8 jumping jacks

Mobility

10:00 athletes choice

Metcon (AMRAP – Rounds and Reps)

35:00 clock alternate

5:00 Run/ Row light

5:00 Amrap

10 Air squats

10 KB swings (R)

10 Sit ups

Partner Heavy DT

New Ulm CrossFit – WOD

Warm-up

3 Rounds

0:30 Dead Hang

15 Banded good mornings

12 Deadlifts (empty bar)

9 Hang power cleans (empty bar)

6 Shoulder to overhead (empty bar)

Mobility

PVC Passthroughs (Full Grip)

PVC Front Rack

Weightlifting

Squat Clean Thruster (10 EMOM x 1 Rep Building)

Metcon

Metcon (2 Rounds for time)

2 Sets

2 Rounds of DT

1 Round of Heavy DT

2 Rounds of DT

-rest until 10:00 before set 2-

————————————-

DT =

12 deadlifts (155/105),

9 hang power cleans (155/105),

6 push jerks (155/105)

Heavy DT is the same with 185/125
Target each set: sub 6 – Cap each set: 8

STIMULUS and GOALS

This workout is designed to give you a dose of regular DT conditioning while getting the heavy barbell thrown around as well. Don’t underestimate this one!

WORKOUT STRATEGY & FLOW

Regular DT: We’d love you to have to only set down the barbell 2-3 times tops. IF you are a barbell beast, go for unbroken!

Heavy DT: This will be challenging under fatigue but you can stay moving without having to stop if you commit to attacking the barbell. 11 deadlifts, 1 deadlift 8 hang cleans, 1 hang clean 6 shoulder to overhead. That’s a solid strategy.

Midline March Twist

New Ulm CrossFit – WOD

Warm-up

4:00

20 Jumping Jacks

10 Alternating v ups, 5 v ups

20 Shoulder taps in push up plank

4 OH Lunge (empty bar and add weight)

Mobility

Roll Upper Back

Thoracic Barbell Opener

Metcon

Metcon (Time)

3 rounds:

25 Toes to Bar

20 Navy Seals

16 Overhead lunge 95/65

——————————–

RX+ is 50′ Handstand Walk 135/95
Target Time: sub 10 – Time Cap: 15

STIMULUS and GOALS

This is a classic midline and shoulder stability/endurance test! Get your core sore and your boulder shoulders ready!!!

WORKOUT STRATEGY & FLOW

Toe to bar: Smooth and big sets are what we want. IF you are smooth on the rig, unbroken isn’t wrong, but 10-8-7 is a great goal for break up strategy.

Navy Seals or Handstand walk: Push yourself here! The volume is manageable and you’re ready for this! 25’ unbroken segments is ideal on handstand walks.

Overhead lunge: This is a heavier bar and longer distance which will make it the most challenging part of the workout. POSITION is huge here!! Don’t get sloppy and stay actively pressed on the bar. Continuous steps without stuttering will be a big help. Did I STUTTER!?!?!

Weightlifting

Power Snatch (12:00 to find Hvy 1)

Hvy 1 means with GOOD technique!

Power Snatch (3 x 1 @ 80%)

Squat Snatch (12:00 Hvy 1)

Squat Snatch (3 x 1 @ 80%)

Accessory Work

If time:

4 x 4 Snatch Chinese Pull @ 100%

*Immediately after each set do 10 Suitcase DL*

Over and Over

New Ulm CrossFit – WOD

Warm-up

4:00 easy row (your choice)

-then-

3 sets

5 Burpees

5 Squat Jumps

10/8 Cal Row

Weightlifting

Back Squat (5 x 3 Tempo (3,3,1,1) OT 3:00)

Build in weight, but don’t exceed 80%

Metcon

Metcon (2 Rounds for time)

2 Sets

25 Burpee Over Rower

500/400m Row

25 Burpee Over Rower

-rest 1:1 b/t sets-
Target Time each set: sub 4

Time cap each set: 6

WORKOUT STRATEGY & FLOW

Burpees over the rower: We want quick jumps and commit to not staying on the ground for any rest! Sub 75 seconds for the each 25 is a great goal!

Row: Start fast and stay fast on these intervals!! 1:45/1:52 or faster are good goals if you feel you are a solid rower. Try to hang on to a moderate/fast pace. Don’t blow up on the rower but push your pace as much as possible.

Summertime Sadness

New Ulm CrossFit – WOD

Warm-up

4 Rounds

20/16 Row (Increasing in speed)

25 Single Unders

5 Suitecase deadlifts (moderate) (each side)

5 Deadlifts (start empty bar and build in weight)

Mobility

Couch

Pigeon

Squat Hold

Banded Glute Activation:

Side to Side – 10

Front to Back – 10

Knees – 30

Squats – 15

Metcon

Metcon (2 Rounds for time)

2 Sets:

20/15 Calorie Row

5 Deadlifts 255/165

50 Double Unders

5 Deadlifts 255/165

50 Double Unders

5 Deadlifts 255/165

20/15 Calorie Row

-Rest 5:00 b/t sets-

————————

RX+ is 315/225
Target Time each set: sub 5 minutes

Time Cap each set: 7 minutes

STIMULUS and GOALS

Rinse, lather and repeat is what we are looking for here. Consistent on every movement with looking to rest between movements and not during.

WORKOUT STRATEGY & FLOW

Row: Moderate effort with a good steady pacing around 75%. Use the total body and breathe through the motion. Goal should be around 60 seconds.

Deadlifts: Weight is heavy so only approach the bar when you are ready to hit 5 unbroken reps. Drive through the floor and breathe.

Double Unders: Jump rope should be doable in unbroken sets. Relax the shoulders down and keep a relaxed grip on the rope.