Up & Over

Up & Over

New Ulm CrossFit – WOD


3 Rounds

8 DB Hi Pulls

6 DB Strict Press

8 Box Jumps, step down

8 Alt. Lunges


Upper Pec Stretch

Shoulder Turn Back

Wall Sqt & Reach


Metcon (Time)

3 rounds for time:

10 Alt DB Snatches 50/35

20 Box Jump Over 24″

30 Stick Sit Ups

-After 3 Rounds-

30 Front Rack Lunge 135/95

*Scale – 7,14,21 – 95/65*

*RX+: 70/50, Clear box, GHD
Target Time: sub 14

Time Cap: 18


How to Pace: STEADY! This is about picking a sustainable pace and continuing to perform work throughout! Stay smooth and don’t get rushed in the beginning!

How it should Feel: CARDIO! This is a greatly balanced workout but is long enough that it will eventually turn into a more “breathy” and “grindy” type workout.


DB Snatches: These can easily light the fuse on this workout, so open smooth!

Box Jump Overs: STay moving! Gather yourself for each jump, use your arms, but try not to rest for anymore than your turnaround after each rep here. You can find a great rhythm on these!

Stick Sit Ups: This is a challenging set but one we can still get through quickly with steady movement and minimal rest breaks. Your core will be fatigued so smooth is fast.

Lunges: This is it to finish! Be aggressive ehre and empty the tank! We’d love unbroken but are okay with 2-3 sets if needed.


4 Rounds

10 – Floor Press

12 Reverse grip DB Floor Press

8 Seated Press (Eccentric)

10 Standing Alt DB Curl

*Rest as needed between rounds.