New Ulm CrossFit – WOD
Warm-up
2 Rounds
10 Alt. Spidermans
10 Med ball Thrusters
10 V-Ups
10 Hanging knee raises
10 Box Step Ups (light/moderate)
10 Kettlebell Swings (moderate)
Mobility
Low Lunge
Butterfly
Extended Butterfly
Metcon
Metcon (Time)
3 Rounds
27 Wall Balls 20/14
27 Alternating V Ups
9 Power Cleans 155/105
—Rest 2 Minutes—
2 Rounds For Time
18 Toes to Bar
9 Dumbbell Step Overs 50/35 on 24/20″ box
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RX+ is 185/125 on bar and 2 – 35 DB/ 20 DB
Target Time set 1: sub 10 minutes
Target Time set 2: sub 5 minutes
Time Cap set 1: 13 minutes
Time Cap set 1: 6 minutes
WORKOUT STRATEGY & FLOW
Wall Balls: Goal should be 2-3 sets and make sure to cycle the arms and breathe through every rep.
Alt V-Ups: Non-stop is the goal at a smooth pace while really over emphasizing the hips and arm drive.
Power Cleans: Weight is heavyish and the body will begin to break down. Move steady and try to complete a rep every 6-10 seconds
Toes to Bar: 2 quick sets would be a safe bet on this. Be aggressive with the hips and kick to continuous reps.
Dumbbell Step-overs: You may hold as farmers cary or on the shoulders. Whichever is comfortable keeps you moving through should be the pick. Practice different strategies and try to stay unbroken or close to.
Accessory Work
60 Second breaks between all sets
No Touch Bent-over Barbell Row
5 sets: 8-10 reps (Increasing weight across sets) – Athletes can use a double overhand or double underhand row. Barbell should not touch the ground between reps and there should be minimal kipping of the bar.
*Focus: Strong contraction of the back/pulling back with the elbow not the hands. Aim for just below the rib cage or hips if needed for comfort.
Single Arm Dumbbell Row
4 sets: 10-12 reps (Increasing weight across sets) – Athlete can brace against a bench, waist height object, or their own body
*Focus: Same as Barbell row above
Standing Barbell Curl
4 sets: 10 reps (Weight should allow for quality reps and minimal kipping of bar)
*Focus: Shoulder width grip focusing on bicep contraction at top of rep.
Home WOD
4:00 Clock:
8 Alternating Lunge Elbow to the Floor (Total)
12 Air Squats
36 Single Unders Or Jumping Jacks
Metcon
Metcon (Time)
3 Rounds
60 Air Squats
30 Sit-ups
5 Wall Walks
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RX+
3 Rounds
30 Double Dumbbell Front Squats (50s/35s)
30 Sit-ups
30 Double Dumbbell Shoulder to Overhead (50s/35s)
This is a moderate intensity workout, focused on consistent effort throughout.
Air squats & sit ups: aim for unbroken sets here.
Wall walks: aim for no more than :15 between reps. Sub 20 hand release push ups if needed.
Accessory Work
3 Sets:
10 Bulgarian Split Squat (each side)
10 Windmills (each side)
1:00 Plank Hold
