New Ulm CrossFit – WOD
Warm-up
2 Rounds
12 banded good mornings
10 Scap Shrugs, 6 Kip to swing, 2 Strict pull ups
8 lateral box step ups (each side)
6 inchworms (no pushup)
4 Tempo Back Squats (3 sec descent, no pause, 3 sec ascent, no pause)
Metcon
Metcon (3 Rounds for time)
30 Jumping Pull Ups
30 Back Squats (135/95)
-at 5:00-
20 Pull-Ups
20 Back Squats (185/125)
-at 10:00-
10 Burpee Pull-Ups
10 Back Squats (205/145)
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RX+ CTB, Bar MU, Burpee Bar MU
Target Time each set: sub 3
Time Cap each set: 5
STIMULUS and GOALS
Stimulus for the workout today is moderate-high intensity while testing Gymnastic and leg endurance
WORKOUT STRATEGY & FLOW
Chest to Bar and Bar Muscle Ups: For these two movements we want to attack within our capacity of avoiding muscle failure. Chest to Bar will be more doable to complete unbroken since fresh But if you get through 15+ reps of Bar Muscle ups then see if you can gut out the last few.
Burpee Bar Muscle Ups: Obviously completed in singles and the pace needs to be attacked when all that’s going through our head is “don’t stop moving!!” . Utilize those big swings and fast, aggressive kips to launch the body up.
Back Squat: Weight ranges for reps. 30 Reps (50-60%), 20 reps (65-70%), 10 reps (75%+). These will feel heavier as the sets go on but the goal should be unbroken. Stay tight in the core, remember to breathe and reset at the top of each rep.
Goals
Choose between goals and building to a heavy split jerk
Weightlifting
Split Jerk (Hvy 1)
Home WOD
5 Air Squats with 2 sec pause in the bottom
20 Russian Twists
5 Air Squats with 2 sec pause in the bottom
10 Stepback Lunges (Total)
5 Air Squats with 2 sec pause in the bottom
20 Russian Twists
5 Air Squats with 2 sec pause in the bottom
10 Stepback Lunges (Total)
5 Air Squats with 2 sec pause in the bottom
Metcon
Metcon (Time)
4 rounds:
20 Alternating Leg V-Ups
20 Jumping Air Squats
30 Stepback Lunges
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RX+
4 rounds:
20 Alternating Leg V-Ups
20 Single Dumbbell Thrusters (10 each arm – 50/35)
30 Single Dumbbell Stepback Lunges (50/35)
This is a moderate/high intensity workout focused on pushing the pace and holding unbroken movements.
Backpack option: same stimulus as bodyweight. Aiming for smart sets on the sit ups (5+) and unbroken on the back squats and stepback lunges.
Accessory Work
3 Sets:
10 Cat Cow Exercises
10 Birddogs (each side)
20 Supermans
