New Ulm CrossFit – WOD
Warm-up
3 Rounds
1:00 Row (Moderate Pace)
10 Scap Shrugs, 5 Kips, 5 Push-Ups
2 Sn Grip PP + 2 Squat Snatches Empty Bar
Mobility
Front Rack on wall
Squat Hip Opener on rig
Weightlifting
In The Hole Front Squat (3 ITH + :05 Eccentric lower on last x 3)
Set rack height at full depth squat in the bottom. Set up under bar and the rep is from the bottom to the top.
On the final rep of each set, take 5 seconds to return the barbell back to the “in the hole” position
In The Hole Front Squat (2 x 2 with :05 Eccentric lower to rack)
Set rack height at full depth squat in the bottom. Set up under bar and the rep is from the bottom to the top.
Metcon
Metcon (Time)
9-7-5
Squat Snatches 115/85
Burpee Chest to bar (RX+ 135/95 & Jumping Bar Muscle Ups)
Target Time: sub 4 minutes
Time Cap: 7 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! This workout is a great time to challenge your upper body gymnastics while it’s paired with a barbell.
How it should Feel: Gassy & Grippy. The upper body pulling + squat snatch will present a grippy combo. Play to your strengths in this workout! The intensity will leave you in a state where you can push into the discomfort resulting in an uncomfortable but appropriate pace!
WORKOUT STRATEGY & FLOW
Squat snatches: sticking to quick singles is recommended. Your grip will be taxed from the other gymnastics movements so this is a good place to save your grip.
Burpee Chest to Bar:
Smooth is fast!
Metcon (Time)
Row Tests
50m at max effort, 1min rest,
100m at max effort, 2min rest,
150m at max effort, 3min rest,
200m at max effort
SCORE: Add together total time to complete the 50m, 100m, 150m, 200m intervals. (NO rest included)
