New Ulm CrossFit – WOD
Warm-up
3 Rounds
30 seconds Kettlebell Flutters
5 – 1 Arm Kettlebell Front Rack Tempo Squat (3333)
10 Kneeling Kettlebell Curls
Mobility
Squat & Reach
KB Thoracic Plate Hold
Wrists
Weightlifting
Back Squat (8,6,4,4 OT 2:00)
8 reps @ 65%
6 reps @ 75%
4 reps @ 85%
4 reps @ 90%
Front Squat (5,5,5 OT 2:00)
5 reps @ 70%
5 reps @ 70%
5 reps @ 75%
Metcon
Metcon (Time)
5 Rounds
50 Double Unders
10 Thrusters 115/85
Target Time: 5-6 — Time cap: 8
STIMULUS and GOALS
This is a burner! Be smart on each set and push through the shoulder fatigue. This workout will also have a high heart rate.
WORKOUT STRATEGY & FLOW
Shoot for unbroken reps on the first set. Use the transition from double under and thruster as your rest.
Hold smart sets with quick breaks on the second set.
Shoot for one bigger set of thrusters to begin the set of 50, then smaller sets with quick breaks to finish.
