New Ulm CrossFit – WOD
Warm-up
2 Rounds
10 Scap Shrugs, 6 Kips, 2 Knee to chest
10 KBS – Eye Level
5 Inchworms, 5 Half Bottom Burpees
5 Spidermans
Mobility
Roll Lats
Fr. R on roller
Frog
Weightlifting
Front Squat (8 x 3 @ 87% 4 OT :90, 4 OT 2)
Metcon
Metcon (Time)
FULL SEND FRIDAY!!!
10-20-30
Toes to bar
Hang Power Cleans (135/95)
Bar Facing Burpee
*Scale – KAH(20,30,40) 95/65
*REPEAT from September 24, 2021*
Target Time: sub 10
Time Cap: 15
STIMULUS and GOALS
How to Pace: PAIN CAVE!!! Full send Friday means a very hard effort and hold on! Push into that really high intensity today!
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!
