Daily WOD

Lemon Meringue Pie

New Ulm CrossFit – WOD

Warm-up

3 Sets

:20-:30 Handstand Hold

10 Scap Shrugs, 5 Kip to Swing

6 SLD

3 Squat Cleans

Mobility

Thread the needle

Squat & reach

Wall Hinge

Weightlifting

Clean and Jerk (1 Mid DL + 1 Cln Pull + 1 Cln + 1 Jerk x 5)

Start around 65% and build to roughly 80%

Metcon

Metcon (4 Rounds for time)

10 HSPU

15 Squat Cleans (115/80)

10 HSPU

20 Pull Ups

-at 4 minutes-

10 HSPU

10 Squat Cleans (135/95)

10 HSPU

20 Pull Ups

-at 8 minutes-

10 HSPU

5 Squat Cleans (185/125)

10 HSPU

20 Pull Ups

-at 12 minutes-

10 HSPU

3 Squat Cleans (225/145)

10 HSPU

20 Pull Ups

*RX+ *25’HSW for HSPU*CTB*
Target Time: sub 16

Time Cap: cap is provided at each round, if you make it all the way through, cap is 16 minutes

STIMULUS and GOALS

How to Pace: CHALLENGE! This one is about pushing yourself within each 4 minute segment and trying to get to that next part of the workout!

How it should Feel: MUSCULAR ENDURANCE! The weight of the barbell or volume of gymnastics will likely be the limiting factor here! Break up each movement as needed, but eventually you have to simply push through!

WORKOUT STRATEGY & FLOW

Handstand Walk: Each 25’ section should be done unbroken. Doing short, quick steps with your hands will allow you to move faster

Squat Clean Notice as the reps go down, the weight goes up. We want to move fast here, which means singles will be the way to go.

Chest to Bar: These reps are going to stay the same across all 4 sets. Make sure you are smart with your approach. Breaking these early on will allow you to stay fast throughout all 4 sets.