New Ulm CrossFit – WOD

Warm-up

3 Rounds

5 GM + 5 Back Squats

10 Closed Grip PVC Passthroughs

10 PVC OHS

5 Burpees

Mobility

Roll Upper Back & Lats

Thoracic Opener

Weightlifting

Push Jerk (3 set to find HVY 3)

Establish a 3 RM for the day. Then, perform a drop set at 10% and 15% of that 3 RM

Back Squat (3 sets to find HVY 3)

Establish a 3 RM for the day. Then, perform a drop set at 10% and 15% of that 3 RM

Metcon

Metcon (AMRAP – Reps)

AMRAP 4 Minutes

9 Burpee Chest to Bar

18 Overhead Squat (75/55)

-Rest 4:00-

AMRAP 4 Minutes

6 Burpee Chest to Bar

12 Overhead Squat (95/65)

-Rest 4:00-

AMRAP 4 Minutes

3 Burpee Chest to Bar

6 Overhead Squat (135/95)

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RX+ Burpee Muscle-Ups (6,4,2)

OHS (21,15,9)
Target number of rounds: 2-3

Minimum Rounds before scaling: 1.5 rounds

STIMULUS and GOALS

How to pace: STEADY. Keep a steady pace on the burpee muscle ups and aim for unbroken on the Overhead squats.

*How it should feel: GASSY. This couplet is balanced to allow you to keep intensity up and ideally only be limited by your breath.

Overhead Squats: Aim to keep these unbroken each set. 2 sets at the most. Make sure to loosen the grip overhead to save it for the muscle ups.