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.
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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-
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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.
