New Ulm CrossFit – WOD
Warm-up
3 Rounds
1:00 Cardio (your choice)
6 Scap Shrugs
4 Kip to swing
2 Strict TTB (OR KAH)
5 Front Squats (empty bar)
5 Push Press (empty bar)
50 Singles
Mobility
Athletes Choice
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
10 TTB or 20 KAH
40 Thrusters 35/25
50 Dubs or 100 Singles
—RX+ Below—
AMRAP 12
20 TTB
40 Thrusters 45/35
100 Dubs
Target Rounds: 3+
Minimum Rounds before Scaling: 2
STIMULUS and GOALS
This is a moderate effort, aiming for 80% of your max pace for the entirety of the workout. Once you get to the 10-11 minute mark, push the pace if you have anything left in the tank!
WORKOUT STRATEGY & FLOW
Toes to bar: aim for bigger sets here. Unbroken for t2b ninjas. Or sets of 15/5, 12/8, or 8/7/5 for those who need to manage grip fatigue.
Empty barbell thrusters: aim for unbroken here. Consistency is key! Make sure to fire the hips as you stand up out of the bottom to minimize the shoulders.
Double unders: aim for unbroken here. Keep the shoulders/traps relaxed. Really focus on utilizing the wrist flick and slowing down your breathing.
