Daily WOD

Mayhem For Freedom

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.