New Ulm CrossFit – WOD
Warm-up
2-3 Sets
8 Squat Jumps
10 Lateral box step ups (each side)
5 Single arm KB/DB thrusters (each side) (moderate)
20 Jumping Jacks
All on rig: 8 Scap Shrugs, 4 Kip to swing, 2 Strict pull ups
Mobility
Athletes Choice 5-10 min
Metcon
Metcon (Time)
Partner Workout:
3 Sets:
15 Muscle Ups or Burpee Pull Ups
20 Front Squats (155/105)
15 Muscle Ups or Burpee Pull Ups
10 Thrusters (155/105)
*Split reps as desired
-Rest 1:1 b/t sets-
Individual Version:
3 Sets
8 Muscle-Up or Burpee Pull Ups
10 Front Squat (155lb/105lb)
7 Muscle-Up or Burpee Pull Ups
5 Thruster (155lb/105lb)
*1:1 Work:Rest
(The barbell should be heavy, but manageable)
(Score will be total time including rest)
Target Time each set: sub 6
Time Cap each set: 8 (Yep, that’s 48 min with = rests)
STIMULUS and GOALS
This is a great heavy skilled workout to push your capacity and tolerance for PAIN!!!!
Push your partners and have fun working and strategizing together!
WORKOUT STRATEGY & FLOW
Front Squats & Thrusters: These weights are challenging! Be smart with sets and be bouncy out of the hole. Keep that chest up and let the hips do the work!
Muscle Ups: Use the 2nd kip on your dip and get long in the back swing! Aim to hit bigger sets back and forth.
