Daily WOD

MC – Whoop There It Is

New Ulm CrossFit – Mayhem Strength

Warm-up

Estimated Total Session Time:

1 Hour 30 Minutes (Everything Included)

1. Crossover Symmetry Activation Plus

OR Banded 7s – perform 7 reps of each movement

2. Mayhem Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

3. Movement Prep/Activation and Increasing Heart Rate

3 Sets

300m Row (start easy and build intensity each round)

11 kettle bell goblet thrusters (light/moderate)

9 ring rows (OR body rows)

7 hanging scap retractions

5 kip to swings

4. Workout Prep (after the strict handstand push ups)

1 Set: (at workout pace)

6 Wall Balls (at workout weight)

3 Chest to Bar Pull Ups (OR kipping pull ups)

5. Barbell Prep (perform after the metcon)

A) Burgener Warm up Snatch – 3-5 reps at each position

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle snatch – “STRONG TURNOVER”

Snatch land – “FOOT WORK” 2″, 4″, 6″

Snatch drop – “FOOT WORK”

B) Skill Transfer Exercises Snatch – 3-5 reps of each movement

Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”

Overhead squat, “CORE STRENGTH”

Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”

Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”

Snatch balance, “FOOT AND ARM SPEED”

3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Metcon

Metcon (Time)

104 Wall Ball Shots (20/14 lb)

52 Pull-Ups
Target Time: sub 6 minutes

Time Cap: 10 minutes

STIMULUS and GOALS

Stimulus: High intensity, that’s it… Just grind through the Wall Balls and attack the pull ups.

From the 2016 CrossFit Games Regional Event 3

WORKOUT STRATEGY & FLOW

Wallballs: Choose a weight that you feel comfortable with completing 20 reps at a time before breaking when fresh. Breaking up into smaller sets is allowed but not advised, especially with the 10 minute time cap in place. Try the technique of cycling the arms and breathing with each rep.

Pull-ups: 50ish reps is a moderate amount of volume and athletes should break these up into manageable sets without going to failure. If you are adept at these and can go, we’d like you to empty the tank and see how long you can hang on (maybe even just 1-2 sets total)! Consider modifying this movement or scaling if you need to do less than 5-7 reps at a time.

SCALING

The Scaling aim is to go big or go home!

For Time

78 Wall Ball Shots (20/14 lb)

39 Pull-Ups

Weightlifting

Overhead Squat

Snatch Push Press + Overhead Squat + Snatch Balance

– 2 sets x 3+2+1 @ 73% 1 RM Snatch

– 2 sets x 2+1+1 @78% 1 RM Snatch

* Rest 2 minutes between sets *

Squat Snatch

Snatch From Above The Knee + Snatch:

– (2+1) x 2 sets @ 70% 1 RM Snatch

– (2+1) x 3 sets @73% 1 RM Snatch

* Rest 2 minutes between sets

Power Clean (3 x 10 Building)

Power Clean:

– 3 x 10 Power Clean (Unbroken)

* Rest 90 seconds between sets

Snatch Pull

Snatch Pulls:

– 3 sets x 4 reps @ 100% 1 RM Snatch

* Rest 2 minutes between sets

Warm-up

Estimated Total Session Time:

1 Hour 30 Minutes (Everything Included)

1. Crossover Symmetry Activation

OR Banded 7s – perform 7 reps of each movement

2. Mayhem Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

3. Movement Prep/Activation and Increasing Heart Rate

Row

250m easy:

250m moderate

250m easy

250m moderate/fast

250m easy

250m fast

4. Workout Prep (Optional – after the metcon)

1 Set: (at workout pace)

9/6 calorie bike

3 Power snatches (at workout weight)

3 Power Clean and Jerks (at workout weight)

Metcon

Metcon (Time)

500m at 6min test (or fast) pace,

100m at 1min test (or sprint) pace,

Rest 3min,

400m at 6min test (or fast) pace,

100m at 1min test (or sprint) pace,

Rest 2.5min,

300m at 6min test (or fast) pace,

100m at 1min test (or sprint) pace,

Rest 2min,

200m at 6min test (or fast) pace,

100m at 1min test (or sprint) pace

Record total workout time

Metcon (2 Rounds for time)

OPTIONAL

30-20-10 (24-16-8 for women)

Calorie Assault Bike (OR 24-16-8 Calore Echo Bike)

15-10-5

Power Snatch (135/95)

-Rest 5:00-

30-20-10 (24-16-8 for women)

Calorie Assault BikeOR 24-16-8 Calore Echo Bike)

15-10-5

Power Clean and Jerk (135/95)
Target Time each set: 7-9 minutes

Time Cap each set: 12 minutes

STIMULUS and GOALS

This is a great finisher for the day to work on barbell volume and speed with a moderate weight and some bike to get a high heart rate and out of breath.

WORKOUT STRATEGY & FLOW

Calorie Assault Bike: Aim to finish the first set under 2 minutes. Increase your pace slightly with each round as you settle into something you can hang onto.

Power Clean and Jerk & Power Snatches: Both of these weights should be the same and something you can move with smooth singles throughout. You should be able to touch’n go 5 comfortably but you don’t have to or need to in the workout. Work smooth reps and setting your back in a good position each rep rather than gripping and ripping without any thought or intention.

SCALING

The SCALING aim is to use appropriate loading.

Scaling option to finish near the target score:

(From October 12, 2019)

30-20-10 (24-16-8 for women)

Calorie Assault Bike (OR 24-16-8 Calore Echo Bike)

15-10-5

Power Snatch (115/80)

-Rest 5:00-

30-20-10 (24-16-8 for women)

Calorie Assault BikeOR 24-16-8 Calore Echo Bike)

15-10-5

Power Clean and Jerk (115/80)