New Ulm CrossFit – WOD
Warm-up
2 Rounds
1:00 Row (10 Damper)
5 Front Squat (empty bar)
5 Strict Press (empty bar)
10 Scap Shrugs
10 Kip to Swing
Mobility
Lacrosse Ball
Pec — Shoulder
Traps
Metcon
Metcon (Time)
3 Sets:
20 Chest to bar Pull Ups
20 Thrusters (95/65)
-3 Minute Recovery Row b/t sets-
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RX+ is 30 Reps
Target Time each set: 2-3 minutes
Time Cap each set: 4 minutes
STIMULUS and GOALS
How to Pace: PAIN CAVE!!! Chest to bar and thrusters together = pain cave. There is no doubt!
How it should Feel: PAIN & LACTIC ACID PARTY!!. Be prepared for a high heart rate and burning in the legs and lungs!
WORKOUT STRATEGY & FLOW
Chest to bar: aiming for 1-4 sets here. Because this is 3 sets total with no rest in between (the pulling on the row will still fatigue you) We recommend being smart on the first set and then aiming for holding on for broke on the last set.
Thrusters: aim for bigger unbroken sets here. They don’t need to be full send thrusters, but think smooth is fast. Relax the grip as best you can and make sure to fire the hips out of the bottom of the squat to save the arms!
Weightlifting
Snatch Balance
1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance x 2 sets @65% of 1RM Snatch (6.5/10 RPE)
1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance x 1 sets @70% of 1RM Snatch (7/10 RPE)
1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance x 1 sets @75-80% of 1RM Snatch (7.5-8 RPE)
1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance x 1 sets @80-85% of 1RM Snatch (8-8.5/10 RPE)
