New Ulm CrossFit – WOD
Warm-up
2 Sets
20 Singles
6 Inchworm w/Push Up
5 Front Squat
5 Strict Press
10 Full Grip PVC Pass Through
10 PVC Overhead Squat
5 PVC Squat Snatch
-Then-
Jump to Mobility and come back to:
Build to Squat Clean and Jerk and Squat Snatch weight.
Mobility
Overhead roller on wall
Squat and reach
Wrists
Metcon
Metcon (Time)
Full Send Friday
4 Rounds
40 Dubs
10 Burpee over bar
5 Squat Clean and Jerks (135/95)
40 Dubs
10 Burpee over bar
5 Squat Snatch 135/95
Target Time: sub 12 minutes
Time Cap: 16 minutes
STIMULUS and GOALS
How to Pace: PAIN CAVE pace across all rounds, bodyweight movements are low reps and weights are lighter so let’s go into that pain cave and CHALLENGE ourselves.
How it should Feel: This will be a LACTIC ACID PARTY with the constant pounding on the legs, Don’t be a baby and embrace the PAIN!!!!
WORKOUT STRATEGY & FLOW
Dubs: Unbroken
Burpee over Bar: Call us Crazy, but this is the part of the workout where we should “somewhat” steady our heart and just move smoothly. We want to be alive going to the barbell.
Squat Clean and Jerks/Snatch: Fast singles but if you are feeling it then I would love to see someone sell out for touch and go reps.
Gymnastics
Metcon (AMRAP – Rounds and Reps)
Death By Wall Walks
Every minute add 1 Wall Walk
The workout is complete when you can no longer fit the number into the prescribed minute.
Score will be rounds + reps so if you get 4 minutes + 3 Wall Walks +100 Hollow Rocks you will enter:
4 rounds +103 reps
For example:
Minute 1:
1 Wall Walk
Minute 2:
2 Wall Walks
Minute 3:
3 Wall Walks
etc….
Once you get to failure, rest until the next minute and complete 100 Hollow Rocks.
