New Ulm CrossFit – WOD
Warm-up
5:00
10 GM + 5 Back Squats
:20 HSH
10 SLD + 5 Strict Press
5 Hang Cleans
Mobility
Front Rack on Wall
Medial Pec on Wall
Metcon
Metcon (AMRAP – Reps)
AMRAP 3 Minutes
3 Power Cleans (185/125)
3 Wall Walks
-rest 1:1-
AMRAP 3 Minutes
6 Power Cleans (155/105)
3 Wall Walks
-rest 1:1-
AMRAP 3 Minutes
9 Power Cleans (115/80)
3 Wall Walks
Target Rounds each set: 5+
Minimum each set: 4
STIMULUS and GOALS
How to Pace: SPRINT! These short and sweet 3 minute amraps that will always leave you satisfied. Pace should be aggressive while looking to keep similar scores on the 3 workouts.
How it should Feel: GASSY. As weight decreases and reps increase the pace should be picking up. Don’t come out hot but like a slow burning flame, burn it down on the last one with whatever you have left.
WORKOUT STRATEGY & FLOW
Power Cleans: Weight starts out on the heavy side and slowly descends down. Singles should be the approach for the first 2 amraps while looking to hit some touch and go on the 3rd. Be aggressive with your hips and don’t get caught staring at the bar.
Wall Walks: This movement is here to stay so learn to love it. Pacing is like a burpee box jump over, Stay steady and move where it allows your body to breathe and not burn out affecting the cleans. Straighten the arms out after each rep and uphold the standards (don’t get sloppy).
Gymnastics
Toes-To-Bar
Kipping Toes To Bar
4 sets @25%
-rest 30 seconds between sets-
—rest 90 seconds–
3 sets @30%
-rest 30 seconds between sets-
—rest 90 seconds–
2 sets @35%
—rest 2 minutes —
Max effort PVC Forward Wrist Rolls w 5 lb plate
