New Ulm CrossFit – WOD
Warm-up
3 Rounds
35 Singles
5 inchworms
5 lateral box step ups (each side)
5 Thrusters (start with empty bar and build weight)
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Thrusters 135/95
Wall Walks
———————
RX+ is 155/105
Scaled 95/65
Target time: sub 25 minutes
Time Cap: 30 Minutes
STIMULUS and GOALS
The thrusters are a bear. And the wall walks are slow and methodical. Get ready for a GRIND!
WORKOUT STRATEGY & FLOW
Thrusters: This weight is supposed to be very heavy. It will challenge you and make you want to quit. Use a heavy weight but not over 50% of 1RM Front Squat
Wall Walks: We haven’t really done this since the Open (just like everyone else). These movements suck, but if Castro has them at the Open and the Games, we have to respect that and perform them at least semi-regularly now. Work to be smooth, minimize steps with your hands and get up and down the wall quickly. Rest on your chest when needed and try to not stop moving.
Accessory Work
3 sets:
10 Med ball hand to foot V- ups
45-sec Front Hold Weighted Back Extension Hold
10 Med Ball Rotational Throws (each side)
10 Stiff-Legged Deadlift
