New Ulm CrossFit – WOD
Warm-up
3 Rounds
10 Scap Shrugs
5 Air Squats
10 Lateral Lunges
5 Strict Press
5 Behind Neck Sn Gr PP
Mobility
Rotator Smash with lacrosse ball
Barbell Thoracic Opener Over Roller
Pec/Shoulder Stretch on rig
Weightlifting
Power Snatch (5 x 1 (3 Position))
1 Hi Hang P Sn
1 Hang P Sn
1 P Sn
*Drop inbetween to maintain speed & form*
*Complete a set every 90*
*Do not exceed 75%*
Metcon
Test each BB move and make sure you can be unbroken
Metcon (Time)
15 Ring Rows
15 Front Squats 115/80
10 Front Rack Lunge 115/80
10 Bent Over BB Rows 115/80
9 Shoulder to overhead 115/80
10 Front Rack Lunge 115/80
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RX+ do inverted ring rows –
Feet on a box
Target Time: sub 7 minutes
Time Cap: 10 minutes
STIMULUS and GOALS
How to Pace: STEADY! This workout is a chipper style that if pushed to failure early on will definitely put you into a hole at the end. Weight is manageable but listen to your body and know your limits.
How it should Feel: LACTIC ACID PARTY! Arms and leg endurance is all this workout is. Breathe through the motion and don’t be afraid to take that extra rest between sets.
WORKOUT STRATEGY & FLOW
Ring Rows: Unbroken if possible, but break before they break you!
Front Squat: Unbroken, weight is moderately-light so take it nice and smooth and don’t pump the legs.
Front Rack Lunge: The first lunge should be somewhat of a breeze, stay steady with high elbows. The 2nd lunge will be the cherry on top (real challenge) Take a deep breath before picking up the bar and stay calm. Both sets should be completed unbroken.
Shoulder to Overhead: Arms will be a little tight so be ready for strong and overly aggressive hip drive. Goal is unbroken which means get to 8 reps and drop and then use the 9th rep to go into the lunge.
Cool Down
:30 to 1:00 in each
Child’s Pose
Thread the needle
Couch
