Flame Thrower

Flame Thrower

New Ulm CrossFit – WOD


3 Rounds

20 Singels

8 hanging scap retractions

4 kip to swing

8 goblet squats (light/moderate weight)

4 half kneeling single arm kettlebell presses (light weight) (each side)


5:00 Athletes Choice


Metcon (Time)

REPEAT: Jan 20th, 2021

80 Wall Balls (20/14)(RX+100)

60 Toes to bar (RX+ 75)

40 Wall Balls (20/14)(RX+50)

10 Bar Muscle Ups (RX+ 25)

Modifying Bar MU:

15 Burpee Pull-ups
Target Time: 13-15 minutes

Time Cap: 20 minutes

How to pace: GRIND! This is a strong gymnastic type workout with a tough mental grind. We have high volume mixed with high skill movements which is always a good test. Look to maintain big/ consistent sets on wall balls while keeping damage control on toes to bar and bar muscle ups.

How it should feel: LACTIC ACID PARTY & GRIPPY! The pump of full body work from the wall balls to the gymnastic work will get us on fire!! Look to have the grip pump as well from the big sets of toes to bar!


Wall Balls: 3-4 sets (or less) is a great goal for the 80s and 2-3 for the 40s. Another good strategy is trying to keep a certain amount on the min that helps us finish the 80s in under 5 mins (16/minute) and the 40s under 3 mins (13-14/minute). Use the time frames a reference for what strategy to pick.

Toes to bar: Depending on skill level and how tired you are from wall balls, try to have a back up plan. In a perfect world we would like to see 10+ reps each set, but that may drop to 5s after a few rounds. Look to keep your rest short while avoiding going to failed reps.

Bar Muscle Ups: Knees weak, Arms heavy and here we go…. Try and get a big set out of the way that’s not to failure and then get a check in on how the body feels. A great goal would be no less than sets of 3s while trying to maintain a set every 45 secs or less.


Squat Clean and Jerk

2 Hang Clean + 1 Clean + 1 Jerk x 5 sets, building