New Ulm CrossFit – WOD
Warm-up
4:00
:30 Row
6 PVC Pass Through
6 PVC OHS
10 Alt V-Ups
Mobility
Roll Lats — Upper Back
Weightlifting
Snatch Balance (4 x 1 Building OT :90)
Squat Snatch
* Work up to 75-80% for the day, then perform 3 Perfect singles in that percentage range.
* rest 60 seconds between sets *
Power Snatch
* Work up to 75-80% for the day, then perform 3 Perfect singles in that percentage range.
* rest 60 seconds between sets *
Metcon
Metcon (2 Rounds for time)
2 Sets (1 Set every 7 Minutes)
25/20 Calorie Row
25 Stick Sit-Ups
25/20 Calorie Row
25 Toes to Bar
Target Time each set: 4-5 minutes
Time Cap each set: 7 minutes
STIMULUS and GOALS
How to pace: CHALLENGE. Push yourself here to maintain bigger sets and faster paces.
How it should Feel: GASSY. If you are pushing yourself hard, you will feel the burn!
WORKOUT STRATEGY & FLOW
Machines: aim for a harder pace than you normally would hold. The time spent on it will be quick!
GHD: Aim for unbroken and smooth sets here. If you must break, keep the rest short and get back to work, leveraging fast arm movement with active quads to help save the core.
Toes to bar: Work to have more efficiency than typical in this workout as the core volume will add up, and using your kip/tension well will pay off in this workout. This is the last movement so you can push hard on this movement each set!
Gymnastics
Metcon (Time)
Kipping Chest To Bar Pull-Up Ladder (NO Butterfly allowed)
10-9-8-7-6-5-4-3-2-1
Unbroken each set
If you do not complete a set, you must repeat before moving to next set.
Time is total amount it takes to complete all sets.
Scaling:
Complete with Kipping Pull-Ups
