New Ulm CrossFit – WOD
Warm-up
3 Rounds
5 Sn Gr DL
5 H. P Sn
10 Sn Gr Good Mornings
5 Sn Gr. Push Press
6 Burpees
Mobility
30 Banded Pull Down & Apart
30 Banded Pass Throughs
T Stretch on Floor
Metcon
Metcon (Time)
30 Snatches (75/55) -RX+(95/65)
20 Snatches (115/80)-(135/95)
10 Snatches (155/105)-(185/125)
5 Snatches (165/110)-(205/145)
*Power or Squat
-perform the workout straight through-
Target Time: 8-9 minutes
Time Cap: 13 minutes
Stimulus is moderate intensity and steady pacing. You are only allowed to use 1 bar so make sure weights are off to the side and not behind you.
WORKOUT STRATEGY & FLOW
You should be mindful of weight and base it off of percentages of their 1rm or perceived 1rm. Weights should follow: 40%, 55-60%, 70%, 80+%. You are allowed to power or squat the snatch at any point.. After the first set of 30, completing reps in fast singles is a completely acceptable rep approach with power snatching being the fastest until the heavier weights.
Suggested Reps for weight
75/55: Touch and go looking to hit 6+ reps at a time.
115/80: Fast Singles completing 1 rep every 3-5 seconds
155/105: Smooth singles trying to complete a rep every 5-10 seconds
165/110: 1 rep every 15-20+ seconds while being mindful of when to lift.
Accessory Work
10-8-6-6 Bent over barbell rows building
3×6-10 Chin-ups (supinated grip)
3×10 Dumbbell curls (each side) (moderate)
Home WOD
5:00 Clock:
30 Single Unders Or Jumping Jacks
5 Inchworms
:30 Handstand Hold Or Plank Hold
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:00
30 Plate Hops/Line Hops
20 Sit Ups
10 Burpees
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RX+ AMRAP 12:00
30 Double Unders
20 Alternating Dumbbell Hang Clean and Jerks (50/35)
10 Strict Handstand Push Ups
5 Burpee Box Jump Overs (24″/20″)
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.
Accessory Work
3 Rounds
10 Standing Arnold Press (each side)
30 yd Overhead Single Arm DB Hold (each side)
15 Single Leg Glute Bridge (each side)
