Daily WOD

Pink Ranger

New Ulm CrossFit – WOD

Warm-up

3 Rounds

20 Jumping Jacks

5 Burpees

10 Scap Shrugs + 5 Kips to swing

5 Squat Cleans (empty bar)

Mobility

Couch 1:00 each side

Thread the needle 1:00 each side

Goals

We’ve been pushing hard lately you guys!!

If you’d like to work on goals for the whole class please do so!

Anyone looking for a workout we will walk you through the one below.

Metcon

Metcon (Time)

OPTIONAL WOD

1-2-3-4-5-6-7-8-9

Squat Clean Thrusters (135/95)

9-8-7-6-5-4-3-2-1

Chest to Bar: (RX+ is Bar Muscle Ups)
Target Time: sub 10 minutes

Time Cap: 14 minutes

STIMULUS and GOALS

This is a high intensity workout with a total of 45 squat clean thrusters and 45 ring muscle ups.

The focus is moving a moderately heavy barbell and managing fatigue on high skill gymnastics.

WORKOUT STRATEGY & FLOW

Squat clean thrusters: these should all be singles. They will add up! Grip fatigue and high heart rate will be a factor.

Muscle ups: Be smart from the beginning! You will most likely feel really good at the start, but still aim for manageable sets so that when you get down to rep 5, you can start going unbroken until the end.

Home WOD

3 Rounds:

1:00 Marching

6 Alternating Lunge Elbow to the Floor (Total)

12 Air Squats

Metcon

50 Cossack Squats (Total)

50 Alternating Box/Chair Step Ups (Total)

50 Alternating Stepback Lunges (Total)

50 Jumping Air Squats

Athletes Notes

WORKOUT STRATEGY & FLOW:

This is a chipper style workout, aiming for smart sets and consistent movements.

Cossack squats: aim for sets of 10+. Working towards full range of motion. Sub 100 air squats if needed.

Alternating box/chair step ups: aim for an unbroken and consistent pace here.

Step back lunges: aim for an unbroken and consistent pace here.

Jumping air squats: these are going to burn! Stay though and fight for big sets in the beginning.

Accessory Work

3 Rounds

10 Cat Cow Exercise

1:00 min HS Hold or Hollow Hold

15 Single Leg Calf Raise (each side)