Daily WOD

Madison, Wisconsin

New Ulm CrossFit – WOD

Warm-up

2 Rounds

1:00 Bike

8 Thrusters (empty bar)

4 Inchworms, 2 Spidermans

4 Bottom Half Burpees

10 Scap Shrugs, 6 Kip to Swing

2 strict pull ups

Mobility

Roll Upper Back

Thoracic BB Opener

Squat Hold Shift

Weightlifting

Hang Snatch (2 x 2 @ 60, 2 x 1 @ 70, 2 x 1 @ 80)

Metcon

Metcon (Time)

21-15-9

Thrusters (75/55)

Bar Facing Burpees

Pull-ups
Target Time: sub 7 minutes

Time Cap: 9 minutes

STIMULUS and GOALS

How to Pace: PAIN CAVE!! Push into an uncomfortable pace from the beginning and try to hang on!!

How it should Feel: PAIN!!! These are the 3 movements so many of us “love to hate!” So embrace it today and get it done!

WORKOUT STRATEGY & FLOW

Thrusters: Weight should be light enough to go unbroken.

Bar Facing Burpees: The goal is to stay moving with little to no rest between reps. Pick a pace, stick with it through the majority of the reps and slow down the final 2-3 burpees to allow for a smooth transition to the bar.

Pull-Ups: These are ideally completed in 2-3 sets. Make sure to break these up into smaller, quick sets if needed. Choose wisely when deciding the size of sets you want to take on. Small, quick sets will help prevent burnout from happening in later rounds.

Cool Down

5:00 Recovery Bike