New Ulm CrossFit – WOD
Warm-up
2 Rounds
5 Ring Rows
5 Inchworms (w/ push-up)
5 Air Squats
10 Scap Shrugs
Mobility
Roll Upper Back & Lats
Low Lunge Ankle
35 Banded IY
Metcon
Metcon (Time)
Murph Prep Monday
5 rounds
10 Strict pull ups
20 Push ups
30 Air Squats
-Rest 5 Minutes-
10 rounds
5 Strict pull ups
10 Push ups
15 Air Squats
*Perform any OR all parts with 20/14 vest if you have one*
Score by total time, including the rest.
Target Time each set: 11-12
Time Cap each set: 15
STIMULUS and GOALS
Stimulus today is moderate pacing. You should focus on 1-3 sets on all movements and quick transitions between them.
WORKOUT STRATEGY & FLOW
Strict pull-ups: The total volume is 100 strict pull-ups. Be smart in the beginning here.
Push ups: the total volume is 200 pushups. Aim for 2-3 sets on the first set of the workout. And then 1-2 sets on the second part. Come up off the hands when you need to rest.
Air squats: the total volume is 300. Aim to keep these unbroken and focus on relaxing the arms.
Midline
Metcon (Time)
1-2 Rounds for Quality
15 Overhead Plate Sit-ups
90′ DB Farmer Carry (Right Side)
90′ DB Farmer Carry (Left Side)
15 Rig Hang Leg Raises
90′ OH DB Carry (Right Side)
90′ OH DB Carry (Left Side)
15 V-ups
