New Ulm CrossFit – WOD
Warm-up
2 Rounds
1:00 Bike
8 Thrusters (empty bar)
4 Inchworms, 2 Spidermans
4 Bottom Half Burpees
10 Scap Shrugs, 6 Kip to Swing
2 strict pull ups
Mobility
Roll Upper Back
Thoracic BB Opener
Squat Hold Shift
Weightlifting
Hang Snatch (2 x 2 @ 60, 2 x 1 @ 70, 2 x 1 @ 80)
Metcon
Metcon (Time)
21-15-9
Thrusters (75/55)
Bar Facing Burpees
Pull-ups
Target Time: sub 7 minutes
Time Cap: 9 minutes
STIMULUS and GOALS
How to Pace: PAIN CAVE!! Push into an uncomfortable pace from the beginning and try to hang on!!
How it should Feel: PAIN!!! These are the 3 movements so many of us “love to hate!” So embrace it today and get it done!
WORKOUT STRATEGY & FLOW
Thrusters: Weight should be light enough to go unbroken.
Bar Facing Burpees: The goal is to stay moving with little to no rest between reps. Pick a pace, stick with it through the majority of the reps and slow down the final 2-3 burpees to allow for a smooth transition to the bar.
Pull-Ups: These are ideally completed in 2-3 sets. Make sure to break these up into smaller, quick sets if needed. Choose wisely when deciding the size of sets you want to take on. Small, quick sets will help prevent burnout from happening in later rounds.
Cool Down
5:00 Recovery Bike
