New Ulm CrossFit – WOD
Warm-up
3 Rounds
12 Banded IT
10 Scap Shrugs
5 Levers
5 Muscle Cleans
5 Front Squats
Mobility
Lacrosse Ball
Rotator Smash
Tricep Smash
Frog Pose
Metcon
Metcon (Time)
3 Rounds (Squat Cleans)
7 Toes To Bar + 10 Cleans 95/65
-Time cap: 5 minutes-
3 Rounds
7 Toes To Bar + 8 Cleans 135/95
-Time cap: 10 minutes-
3 Rounds
7 Toes To Bar + 6 Cleans 185/125
-Time cap: 15 minutes-
3 Rounds
7 Toes To Bar + 4 Cleans 225/155
** If time catches you, enter 20:00 as a score and put reps completed in the comments**
Target Time: sub 20 minutes
Target Cap: 20 minutes
STIMULUS and GOALS
How to Pace: STEADY! This workout is all about coming in with a sound strategy and building into your pacing through each round. Smooth is fast!
How it Should Feel: MUSCULAR ENDURANCE! All the squat cleans will add up with the ascending weights along with the toes to bar not going anywhere! Let’s see how long we can hang on. You have the time caps for each 3 rounds you have to be wary of, so plan out ahead where you know you must push to get to the next 3 rounds!
WORKOUT STRATEGY & FLOW
Toes to bar: This will end up being a lot of toes to bar throughout, so pace accordingly. You have time to break these up as needed, if you maintain short rests. Be disciplined on the clock with these and you can be successful!
Squat cleans: The first weight should be light and easy to knock out 10 in under a minute if you need to. The 2nd weight shouldn’t exceed 70% of 1RM and 3rd weight not over 85% of 1RM. Be smooth on these and commit to having great positions from the 1st rep! That will be the difference maker in a workout like this!
Accessory Work
2 Rounds
20 Alt. DB Floor Press
10 Reverse Grip Barbell Floor Press
15 Resistance Band Chest Fly
12 Standing BB Curl
*Perform for Quality*
