Daily WOD

Summer Breeze

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Scap shrugs, 5 Kip to swing, 2 Strict pull ups

6 Single arm dumbbell thrusters (each side) (moderate)

11 Burpees

35 Singles

Mobility

Roll

Lats, Upper Back

Thoracic Ext. Over roller

Squat Hold on rig

Goals

20:00 on goals

Metcon

Metcon (Time)

21 Pull-Ups

21 Thrusters 75/55

15 Pull-Ups

15 Thrusters 75/55

-straight into-

9 Chest to bar

9 Thrusters 115/85

6 Chest to bar

6 Thrusters 115/85

3 Chest to bar

3 Thrusters 115/85

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RX+ is Chest to Bar & Bar Muscle Ups

1) 95/65 2) 135/95
Target Time: sub 11 minutes

Time Cap: 15 minutes

STIMULUS and GOALS

Increasing intensity on this workout. It starts off smooth like whiskey and right when you think you are good to drive home…. Call a Taxi cause the body is going limp.

WORKOUT STRATEGY & FLOW

Chest to bar: Unbroken is so tempting and is doable but definitely consider breaking into 2 sets to save the grip, unless you are a fitness beast or gymnastic ninja.

Bar Muscle Ups: This is where we should try and hang on. First rep is always the hardest then after it’s all momentum and grit. Unbroken is the goal but be ready to adjust on the fly.

Thrusters: Goal for these weights is 1-2 sets throughout. Take an extra few seconds and get the mind right. Pain train is coming so get your ticket out and jump on…. All Aboard!!