Daily WOD

Chariots Of Fire

New Ulm CrossFit – WOD

Warm-up

3 Rounds

5 Suitcase DL per side

3 H. Cln & Jerk per side

8 Forward Lunges

6 Scap Shrugs + 4 Kips

Mobility

Roll Lats, Quads & Hams

Metcon

Metcon (Time)

50’ Double Kettlebell Front Rack Walking Lunge (53s/35s)

20 Toes to bar

10 Chest to Bar (RX+ Bar MU)

-Rest 2:00-

100’ Double Kettlebell Front Rack Walking Lunge (53s/35s)

2 Rounds:

10 Toes to bar

5 Chest to Bar (RX+ Bar MU)

-Rest 2:00-

150’ Double Kettlebell Front Rack Walking Lunge (53s/35s)

5 Rounds:

4 Toes to bar

2 Chest to Bar (RX+ Bar MU)
Target Time each set: sub 4

Time Cap each set: 6

STIMULUS and GOALS

How to Pace: SPRINT! These short sets are all about holding onto bigger to unbroken sets and moving with purpose!

How it should Feel: GRIPPY! This is a higher skilled couplet with a lunge buy in to cause some fatigue to start. We are looking at grip endurance and upper body pulling to be the limiting factor

WORKOUT STRATEGY & FLOW

Double Kettlebell Front Rack Walking Lunge: This weight should be something you can keep unbroken for set 1 and not have to break more than twice for sets 2-3

Toes to bar: This grip fatigue will likely set in by the end of sett 1. The time frame is shorter so you have to be aggressive with bigger sets and/or smaller rest breaks relative to your ability. Work to keep a hook grip on the pull up bar and stay long on your kip.

Bar muscle ups: Keep a violent closing of the hips and get over the bar without any “chicken winging”

You will likely be short on time here so see how big of a set you can hang onto.

Weightlifting

Hang Squat Clean (4 x 3 (2 @ 70, 2 @ 75))