Daily WOD

Winter Soldier

New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:00 Row

10 Good Mornings

5 Sn Gr Strict Press + 5 Sn Gr PP

5 Hi Hang Power Snatch

Mobility

Roller PVC Pass Throughs

Squat Rotate & Reach

Metcon

Metcon (Weight)

Every 3:00 (6 sets)

– 0:00 – 3:00

20/15 Calorie Row

12 Power Snatches (75/55)

– 3:00 – 6:00

20/15 Calorie Row

9 Power Snatch (95/65)

– 6:00 – 9:00

20/15 Calorie Row

6 Power Snatches (115/80)

– 9:00 – 12:00

20/15 Calorie Row

3 Power Snatches (125/90)

– 12:00 – 15:00

20/15 Calorie Row

2 Power Snatch (135/95)

– 15:00 – 18:00

20/15 Calorie Row

1 Power Snatch (155/105)
Score by volume of weight moved.

*#’s x reps and add all together*

Heaviest Snatch should not exceed 85% max

Target time each set: Sub 2 minutes

Time cap each set: 2:15

Stimulus is high intensity. Athletes have 6 back to back mini-metcons

Accessory Work

3 Rounds

1:00 Reverse Sit-Up

1:00 Right Side Plank

1:00 Left Side Plank

1:00 Hollow Hold

Home WOD

3 Rounds

100m Jog

10 Alt Lateral Lunges

10 Air Squats

Metcon

Metcon (4 Rounds for reps)

4 Sets:

3:00 Clock:

300m Run Buy In

Max Reps Jumping Lunges

Rest 1:00 B/T Sets

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Equipment: Label as RX+

4 Sets:

3:00 Clock:

300m Run Buy In

Max Reps Alternating Dumbbell Snatches (50/35)

Rest 1:00 B/T Sets
Each 3:00 workout will begin with a 300m run followed by max reps of jumping lunges until the 3:00 is up.

These are hard effort sets.

Run: If you don’t have space to run 300m, sub 1:00 high knees. There is a 2:00 time cap on the 300m run.

Jumping lunges: These are going to get TOUGH! Stay low and utilize quick transitions. If you are unable to do jumping lunges, sub stepback lunges.

Backpack option: same stimulus here, but no jumping on the lunges.

Accessory Work

Perform In House Accessory or if you have equipment:

3 Rounds

10 Tempo Double DB Bench (2 sec down/ fast up)

10 Tempo Double DB Bent Row (2 sec down/ fast up)

10 Seated Alt. DB Curls (each side)