Daily WOD

Firecracker

New Ulm CrossFit – WOD

Warm-up

2 Rounds

200m Run

4 Overhead Squats, 4 Thrusters

5 inchworm into box step up

4 Power Cleans

8 Scap Shrugs

4 Kip to Swing

1-2 Muscle Ups

Mobility

Roller

Upper Back

Lats

Thoracic Opener

Metcon

Metcon (Time)

10 Overhead Squats 115/80

10 Burpee Box Jump Overs 24/20

10 Thrusters 115/80

10 Power Cleans 165/110

7 BMU or 9 C2B or 14 Pull Ups

Run 1000m

7 BMU or 9 C2B or 14 Pull Ups

10 Power Cleans 165/110

10 Thrusters 115/80

10 Burpee Box Jump Overs 24/20

10 Overhead Squats 115/80
Target Time: Sub 20

Time Cap: 25

STIMULUS and GOALS

How to Pace: GRIND! It is going to start tough and end tough. Embrace it.

How it Should Feel: MUSCULAR ENDURANCE, CARDIO & PAIN! This workout hits it all!!

WORKOUT STRATEGY & FLOW

* Overhead Squats* These are heavier overhead squats. When you’re fresh at the beginning of the workout, work to complete unbroken. At the end, be mindful that you’re going to be tired so really focus on bracing your core here. Looking for 1-2 sets in that final 10.

Burpee Box Jump Overs 10 doesnt seem like a lot, but do NOT come out hot on the first set of these, find a comfortable pace that allows you to keep your heart rate controlled. Smooth and Steady here – especially at the end of this workout.

* Thrusters* These are heavier thrusters as well. To stay in control of this workout, we recommend breaking these up into 2 sets. Either 6 and 4 or 5 and 5 are great approaches.

* Power Cleans* You may use 2 bars or change the weights fast and get moving on quick singles. No more than 5 seconds of rest between each rep.

* Muscle Ups* If you feel super proficient in muscle ups, you can knock these out unbroken, but if you know these are going to fatigue you quickly, break them up early on. Remember you have 10 more when you get back from your run!

* Run* PACE THIS RUN. You still have an entire second part of this workout left. Focus on breathing and just keep moving.

Accessory Work

12 EMOM

1) 12-15 V-Ups

2) 4-6 Strict TTB or Leg Raises

3) :30 Plank (Forearms or Hands)