New Ulm CrossFit – WOD
Warm-up
3 Rounds
10 Jumping Jacks
6 Burpees
10 Scap Shrugs, 6 Kips, 2 Strict pull ups
3 Squat Snatches – Building
Mobility
Overhead roller on wall
Squat & Reach Alt.
Child’s Pose
Metcon
Metcon (Time)
3 rounds:
6 Chest-to-bar pull-ups
6 Squat Snatches (75/55)
-rest 1 minute-
3 rounds:
7 Chest-to-bar pull-ups
5 Squat Snatches, (95/65)
-rest 1 minute-
2 rounds:
8 Chest-to-bar pull-ups
4 Squat Snatches (135/95)
-rest 1 minute-
2 rounds:
9 Chest-to-bar pull-ups
3 Squat Snatches (185/115)
-rest 1 minute-
1 round:
10 Chest-to-bar pull-ups
2 Squat snatches (205/125)
-rest 1 minute-
1 round:
11 Chest-to-bar pull-ups
1 Squat snatch (225/135)
Target Time: 16-18 minutes
Time Cap: 25 minutes
STIMULUS and GOALS
We are doing a version of 17.3 as it is something we could see this Open or CrossFit Competitive Season. Everyone has their guesses and here is ours! (And who knows with the change of leadership at the Director of the CrossFit Games position!)
How to Pace: CHALLENGE. We have built in rest after each weight so you can intentionally push your chest to bar sets and barbell cycling faster than normal.
How it should Feel: Grippy into Muscular Endurance. The longer this workout goes will turn it into a test of your strength, position, technique and overall fitness. This is one of the best Open workouts of all time in our opinion and really tested the community at large in a great way. We hope to see it again!
This is a classic workout of SLOW IS SMOOTH AND SMOOTH IS FAST! Treat it that way even with the built in rest.
WORKOUT STRATEGY & FLOW
Chest to bar pull ups: The workout is not won here but can be lost if you don’t pace correctly! Smooth butterfly reps is what will set you apart and save you for the snatches.
Squat snatches: We recommend quick singles for everyone after the 1st bar (and even at the 1st bar if needed). Take time to set up correctly and move efficiently as it will PAY OFF at the heavier weights when you are fatigued. That is where the separators are!
