New Ulm CrossFit – WOD
Warm-up
3 Rounds
5 Burpees
10 Scap Shrugs
5 Kip to swing
—Then—
Snatch BB Warmup
Clean & Jerk BB Warmup
Mobility
Roller –
Upper Back & Lats
Thoracic Opener
Metcon
Metcon (Time)
“Team Tron”
50 Power Snatch (135/95)
40 Clean and Jerks (155/105)
15 Synchro Burpee Pull-Ups
**Jumping Muscle-Ups**
Individual Version:
25 Power Snatches (135/95)
20 Clean and Jerks (155/105)
20 Burpee Pull-Ups
RX+ is 10 Bar Muscle-Ups
Target Time: sub 20 minutes
Time Cap: 25 minutes
STIMULUS and GOALS
How to Pace: PAIN CAVE! This workout individually is a grind but, add in a partner and go 1:1. This changes it drastically to where athletes will be fighting to keep the morale alive.
How it should Feel: MUSCLE ENDURANCE and CARDIO will be at an all time high. Something about heavy weights and a partner that just pushes you to that limit.
WORKOUT STRATEGY & FLOW
Power Snatch/Clean and Jerk: Both are performed in singles and should be steady paced. Perform 1 rep back and forth or up to 3 at a time, if more rest is ready between.
Muscle Ups: The Goal should be at least sets of 3-5. Remember the body will be fried once you arrive at this point in the workout, so kip extra hard on that first rep and aim for a fast turnover at the top.
Metcon (Distance)
Warm-Up:
5 sets:
3 strokes (pulls) accelerating to 100% (max pressure)
5 strokes (pulls) at 100% (max stroke rate),
Full recovery b/t sets
Main Workout:
3 sets:
250m fast pace (85-90%),
100m easy pace,
15 strokes (pulls) at 100%
Rest 3min b/t sets
Details: Your 15 stroke distance should be double the 3+5 strokes in the warm-up.
Score: Distance on 15 Strokes
