Daily WOD

MC – Yellowstone

New Ulm CrossFit – Mayhem Strength

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

Barbell Prep – (perform all movements below in the power position (no squat required))

A) Burgener Warm Up Clean – 3-5 reps at each position

(perform all movements below in the power position (no squat required))

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle Clean – “STRONG TURNOVER”

Tall Power Clean – “PULL UNDER”, 2″, 4″, 6″

-then-

2-3 Sets:

20/16 Calorie Row

10 power cleans (empty bar)

10 V Push Ups

4. Workout Prep (after the muscle ups)

1 set (at workout pace)

3 Power Cleans (at workout weight)

3 Strict Handstand Push Ups

5. Squat Prep (after the metcon)

A) Front Squat Skill Transfer Exercises – 3-5 reps of each movement

No Hands (aka Zombie) front Squat

Front Squat

Pause Front Squat (2 Seconds)

One and a quarter front squat

In the hole front squat

Tempo Descent Front squat (10 second descent, no pause, fast up)

B) Begin building up to starting weight in sets of 2-3

Metcon

Metcon (5 Rounds for time)

5 Sets (1 Set every 5 minutes)

10 Power Cleans (155/105)

20 Strict Handstand Push Ups

10 Power Cleans (155/105)

Open Prep Option:

Complete 3 sets and score your slowest set twice to keep the leaderboard clean
Target time each set: 2:30-3:30 – Time cap: 4

Workout stimulus is high intensity. You will have 5 separate scores and should aim for similar times for rounds or slightly faster with each round. Both movements should allow athletes to keep intensity across movements. You should be getting at least 60 seconds of rest per set. If not, modify the weight on bar or movement for HSPU to hit this time frame.

Be aggressive with the Power Cleans and, Stay steady on the wall and fight to keep relatively close times.

WORKOUT STRATEGY & FLOW

Power Cleans: Weight should be around 45-55% of one rep max power clean OR a weight that you can do a semi-challenging set of 10 touch and go reps when fresh. Due to the demand placed on the upper body by HSPU, place extra emphasis on leg drive in the power clean to maximize efficiency, especially as shoulder fatigue sets in. When warming up to weight focus on a smooth bar cycle while keeping feet under the hips (not jumping out). Singles are not encouraged unless it keeps you moving, rather than resting. A good goal for those of you good at the power cleans should be to keep Power Cleans unbroken through all 3 sets.

Strict handstand Push-ups: You should be able to perform 5-10 reps at a time if they choose to Rx this workout. If you have difficulty keeping up with this volume, you can perform “X” amount of HSPUs and finish the remainder with a modified movement (ex. 10 strict HSPU + regular HSPU). Cue yourself to breathe out when kipping the HSPU to keep a tight core/midline. Modifications include HSPU on a box (knees or feet), pike pushups, or DB Shoulder Overhead (50’s/35’s). You should be finishing HSPU in 60-75 seconds or less in order to have adequate rest per round.

SCALING

The SCALING aim is to finish near the target time

Scaling option to finish near the target score:

5 Sets (1 Set every 5 minutes)

10 Power Cleans (135/95)

15 Strict Handstand Push Ups

10 Power Cleans (135/95)

Weightlifting

Front Squat (1 x 1 Test)

Front Squat:

– Work up to 104%+ (Use 5-8 working sets to build to this weight or more!)

* Rest 60-90 secs between sets

Go for a PR!!!!!!

Back Squat (10 x 2 @ 87%)

Back Squat

– 10 sets x 2 reps @ 87% 1RM Back Squat

* Rest 60-90 secs between sets

Warm-up

Estimated Total Session Time:

30-45 Minutes (Everything Included)

1. Movement Prep/Activation and Increasing Heart Rate

Row

250m easy:

250m moderate

250m easy

250m moderate/fast

250m easy

250m fast

Metcon

Metcon (Time)

Row

600m at 6min test (or fast) pace, Rest 90sec,

200m at 1min test (or sprint) pace, Rest 3min,

500m at 6min test (or fast) pace, Rest 75sec,

175m sprint at 1min test pace, Rest 3min,

400m at 6min test (or fast) pace, Rest 60sec,

150m sprint at 1min test pace, Rest 3min,

300m at 6min test (or fast) pace, NO REST,

125m sprint at max effort

Total: 2450m

Open Prep Option:

Rest