New Ulm CrossFit – WOD
Warm-up
Estimated Total Session Time:
1 Hour 30 Minutes (Everything Included)
Click “Workout prep notes available” directly below for the full warm up
Athletes Notes
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Movement Prep
3 sets:
30-seconds Single Kettlebell Front Rack Wall Sit March
10 Kettlebell Goblet Hold Front Foot Elevated Curtsy Squat
10 Back Rack Rotational Good Morning (circles each direction)
4. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)
2-3 Sets:
200m Jog
10 Single Leg Kettlebell/Dumbbell RDLs (Each side) (Light/moderate)
10 Hang Kettlebell/Dumbbell Russian Swings (Each side) (light/moderate)
50 Single Unders
5. Workout Prep
1 Set (at workout pace):
100m Run
4 Dumbbell Snatches (at workout weight)
20 Double Unders
Weightlifting
Back Squat (4,4,4,4)
4 reps @ 75%
4 reps @ 80%
4 reps @ 80%
4 reps @ 80%
* Rest as needed between sets *
Front Squat (5,5,5)
5 reps @ 65%
5 reps @ 70%
5 reps @ 75%
* HEAVY Sled Pull 50ft+ Drop and Sprint 50m
after each set
Accessory Work
3 sets:
:30 Weighted Chinese Plank
7 Banded Lunge Trunk Twist (Each Side)
20 GHD Sit-Up (OR 15 Weighted Hanging Knee Raises)
Metcon
Metcon (4 Rounds for time)
4 Sets (1 set every 5 Minutes)
200m Run
20 Dumbbell Snatches (50/35)
100 Double Unders
Target Time each set: sub 3 minutes 30 seconds
Time Cap each set: 4 minutes
STIMULUS and GOALS
Interval style workout where you fight the clock to get as much rest as possible with a controllable pace for repeatable performances.
WORKOUT STRATEGY & FLOW
Run: Distance on the run is not crazy but don’t let it entice you to sprint. Pace should be moderate-fast, around 80%.
Dumbbell Snatch: Weight is moderate and the goal should be 1-2 sets of (touch and go). If you struggle with high volume touch and go then go to the old reliable and reset at the bottom of each rep.
Double Unders: In a perfect world we want these unbroken. However, if the grip and heart rate is out of whack the break into 2 sets with a quick rest.
SCALING
The SCALING aim is for consistent round times.
Scaling option to finish near the target score:
Masters 35-44
4 Sets (1 set every 5 Minutes)
200m Run
20 Dumbbell Snatches (50/35)
80 Double Unders
Metcon (Distance)
2 sets:
45sec at moderate pace or SR b/t 28-32,
30sec at fast pace or SR b/t 32-36,
60sec at easy recovery pace,
1min rest,
1500m at fast pace or SR b/t 32-36,
1min at easy recovery pace
-3min rest b/t sets-
*SR = Stroke Rates and apply to the Rower only for this workout!
