New Ulm CrossFit – WOD
Warm-up
4:00
20 Jumping Jacks
10 Alternating v ups, 5 v ups
20 Shoulder taps in push up plank
4 OH Lunge (empty bar and add weight)
Mobility
Roll Upper Back
Thoracic Barbell Opener
Metcon
Metcon (Time)
3 rounds:
25 Toes to Bar
20 Navy Seals
16 Overhead lunge 95/65
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RX+ is 50′ Handstand Walk 135/95
Target Time: sub 10 – Time Cap: 15
STIMULUS and GOALS
This is a classic midline and shoulder stability/endurance test! Get your core sore and your boulder shoulders ready!!!
WORKOUT STRATEGY & FLOW
Toe to bar: Smooth and big sets are what we want. IF you are smooth on the rig, unbroken isn’t wrong, but 10-8-7 is a great goal for break up strategy.
Navy Seals or Handstand walk: Push yourself here! The volume is manageable and you’re ready for this! 25’ unbroken segments is ideal on handstand walks.
Overhead lunge: This is a heavier bar and longer distance which will make it the most challenging part of the workout. POSITION is huge here!! Don’t get sloppy and stay actively pressed on the bar. Continuous steps without stuttering will be a big help. Did I STUTTER!?!?!
Weightlifting
Power Snatch (12:00 to find Hvy 1)
Hvy 1 means with GOOD technique!
Power Snatch (3 x 1 @ 80%)
Squat Snatch (12:00 Hvy 1)
Squat Snatch (3 x 1 @ 80%)
Accessory Work
If time:
4 x 4 Snatch Chinese Pull @ 100%
*Immediately after each set do 10 Suitcase DL*
