New Ulm CrossFit – WOD
Warm-up
2 Rounds
10 Scap Shrugs, 6 Kip to Swing, 2 Strict Pull Ups
10 Single Arm Dumbbell Thrusters (light/moderate) (each side)
5 Half Bottom Burpees
10 Alt Spidermans
Mobility
Alt Down Dog & Cobra
Front Rack on wall
Squat Hold on rig
Metcon
Metcon (Time)
21-15-9
Thrusters (95/65)
Bar facing burpees
Chest to bar pull-ups
Target Time: sub 7 – Time Cap: 10
STIMULUS and GOALS
You know what day it is! “Full Send Fridays”!! That means we want high intensity. Workout is set up like Fran, but throwing in the burpees and ramping up to chest to bar. Workout is designed to hurt so see how well you can maintain an aggressive pace.
It’s all about attacking into the next station. Don’t stare at the Bar…..Grab it, jump over it, pull it!
WORKOUT STRATEGY & FLOW
Thrusters: Unbroken is only fitting in this type of workout. Give a slight pause at the top of each rep to only for a breath (this is a game changer) to help keep steadiness.
Bar Facing Burpees: This is the point of the workout where we want to back off the pedal , just a little. Movement should still be non-stop but if we get crazy here then we are more likely to blow up. Steady on the burpees and try to slow down the last 2 to prepare for chest to bar.
Chest to Bar: Unbroken! Kick hard, pop the hips and keep chugging along.
