New Ulm CrossFit – WOD
Warm-up
3 Rounds
5 Suitcase DL per side
3 H. Cln & Jerk per side
8 Forward Lunges
6 Scap Shrugs + 4 Kips
Mobility
Roll Lats, Quads & Hams
Metcon
Metcon (Time)
50’ Double Kettlebell Front Rack Walking Lunge (53s/35s)
20 Toes to bar
10 Chest to Bar (RX+ Bar MU)
-Rest 2:00-
100’ Double Kettlebell Front Rack Walking Lunge (53s/35s)
2 Rounds:
10 Toes to bar
5 Chest to Bar (RX+ Bar MU)
-Rest 2:00-
150’ Double Kettlebell Front Rack Walking Lunge (53s/35s)
5 Rounds:
4 Toes to bar
2 Chest to Bar (RX+ Bar MU)
Target Time each set: sub 4
Time Cap each set: 6
STIMULUS and GOALS
How to Pace: SPRINT! These short sets are all about holding onto bigger to unbroken sets and moving with purpose!
How it should Feel: GRIPPY! This is a higher skilled couplet with a lunge buy in to cause some fatigue to start. We are looking at grip endurance and upper body pulling to be the limiting factor
WORKOUT STRATEGY & FLOW
Double Kettlebell Front Rack Walking Lunge: This weight should be something you can keep unbroken for set 1 and not have to break more than twice for sets 2-3
Toes to bar: This grip fatigue will likely set in by the end of sett 1. The time frame is shorter so you have to be aggressive with bigger sets and/or smaller rest breaks relative to your ability. Work to keep a hook grip on the pull up bar and stay long on your kip.
Bar muscle ups: Keep a violent closing of the hips and get over the bar without any “chicken winging”
You will likely be short on time here so see how big of a set you can hang onto.
