New Ulm CrossFit – WOD
Warm-up
Estimated Total Session Time:
1 Hour 30 Minutes (Everything Included)
Click “Workout prep notes available” directly below for the full warm up
Athletes Notes
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
10-15 minutes moving through the following
250m Row
250m Ski
10 Hanging Scap Retractions, 6 Kip to Swing, 2 Knee to chest
10 Russian Kettlebell Swings (moderate)
5 Inchworms, 5 Half Bottom Burpees
5 Spiderman lunge stretch (each side)
4. Workout Prep
1 Set (at workout pace):
3 Toes to bar
3 Hang Power Cleans (at workout weight)
3 Burpee Over Bar
5. Barbell Prep – (perform after the metcon)
A) Burgener Warm Up Clean – 3-5 reps at each position
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″
Tall Clean – “PULL UNDER”
B) 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)
C) 3x High Hang Clean + 3x Hang Clean + 3x Clean
Metcon
Metcon (Time)
10-20-30
Toes to bar
Hang Power Cleans (135/95)
Burpee Over Bar
—————————–
55+ is: 9-18-27 w/ 95/65
Target Time: 10-12 minutes
Time Cap: 15 minutes
STIMULUS and GOALS
Full send Friday means hard effort and hold on!
How it should feel: Grippy and Gassy!!! This workout will test your grip capacity and ability to push through hard effort pacing!
WORKOUT STRATEGY & FLOW
Toes to bar: aim for unbroken sets here. Grip is going to become a factor on the set of 30. Be prepared for this!
Hang power cleans: aim for an unbroken set on the 10 and then sets of 5+ on the sets of 20 & 30. Grip fatigue will be a factor so focus on smart sets.
Bar Facing Burpee: consistency is key here. Pick a pace you can hold for each set and stick with it! If you have anything left on the set of 30, go ahead and send it!
SCALING
The SCALING aim is to have consistent movement.
Scaling option to finish near the target score:
Masters 35-44
10-20-30
Toes to bar
Power Cleans (115/80)
Burpee Over Bar
Weightlifting
Muscle Clean (NO HIPS & NO DIP)
Heavy 5
Heavy 4
Heavy 3
* Work up in weight each set *
Power Clean and Jerk
Power Clean & Jerk Waves:
1 rep @ 60%
1 rep @ 65%
1 rep @ 70%
1 rep @ 75%
– rest 60-90 seconds –
1 rep @ 70%
1 rep @ 75%
1 rep @ 80%
1 rep @ 85%
– rest 60-90 seconds –
1 rep @ 75%
1 rep @ 80%
1 rep @ 85%
1 rep @ 85%+
* Set up 4 bars or add weight after each successful lift *
Shoulder Press
5 reps @ 80%
3 reps @ 90%
1 rep @ 95%
5 reps @ 85%
3 reps @ 95%
1 rep @ 97%
1 rep @ 100%
1 rep @ 105%
* Rest as needed between sets *
Deadlift
5 reps @ 80%
3 reps @ 90%
1 rep @ 95%
5 reps @ 85%
3 reps @ 95%
1 rep @ 97%
1 rep @ 100%
1 rep @ 105%
