Daily WOD

MM – Harley Quinn

New Ulm CrossFit – WOD

Warm-up

Estimated Total Session Time:

1 Hour 30 Minutes (Everything Included)

Click “Workout prep notes available” directly below for the full warm up

Athletes Notes

1. Crossover Symmetry Activation

OR Banded 7s – perform 7 reps of each movement

2. Mayhem Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

3. Movement Prep/Activation and Increasing Heart Rate

10-15 minutes moving through the following

250m Row

250m Ski

10 Hanging Scap Retractions, 6 Kip to Swing, 2 Knee to chest

10 Russian Kettlebell Swings (moderate)

5 Inchworms, 5 Half Bottom Burpees

5 Spiderman lunge stretch (each side)

4. Workout Prep

1 Set (at workout pace):

3 Toes to bar

3 Hang Power Cleans (at workout weight)

3 Burpee Over Bar

5. Barbell Prep – (perform after the metcon)

A) Burgener Warm Up Clean – 3-5 reps at each position

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle Clean – “STRONG TURNOVER”

Tall Power Clean – “PULL UNDER”, 2″, 4″, 6″

Tall Clean – “PULL UNDER”

B) Front Squat Skill Transfer Exercises – 3-5 reps of each movement

No Hands (aka Zombie) front Squat

Front Squat

Pause Front Squat (2 Seconds)

One and a quarter front squat

In the hole front squat

Tempo Descent Front squat (10 second descent, no pause, fast up)

C) 3x High Hang Clean + 3x Hang Clean + 3x Clean

Metcon

Metcon (Time)

10-20-30

Toes to bar

Hang Power Cleans (135/95)

Burpee Over Bar

—————————–

55+ is: 9-18-27 w/ 95/65
Target Time: 10-12 minutes

Time Cap: 15 minutes

STIMULUS and GOALS

Full send Friday means hard effort and hold on!

How it should feel: Grippy and Gassy!!! This workout will test your grip capacity and ability to push through hard effort pacing!

WORKOUT STRATEGY & FLOW

Toes to bar: aim for unbroken sets here. Grip is going to become a factor on the set of 30. Be prepared for this!

Hang power cleans: aim for an unbroken set on the 10 and then sets of 5+ on the sets of 20 & 30. Grip fatigue will be a factor so focus on smart sets.

Bar Facing Burpee: consistency is key here. Pick a pace you can hold for each set and stick with it! If you have anything left on the set of 30, go ahead and send it!

SCALING

The SCALING aim is to have consistent movement.

Scaling option to finish near the target score:

Masters 35-44

10-20-30

Toes to bar

Power Cleans (115/80)

Burpee Over Bar

Weightlifting

Muscle Clean (NO HIPS & NO DIP)

Heavy 5

Heavy 4

Heavy 3

* Work up in weight each set *

Power Clean and Jerk

Power Clean & Jerk Waves:

1 rep @ 60%

1 rep @ 65%

1 rep @ 70%

1 rep @ 75%

– rest 60-90 seconds –

1 rep @ 70%

1 rep @ 75%

1 rep @ 80%

1 rep @ 85%

– rest 60-90 seconds –

1 rep @ 75%

1 rep @ 80%

1 rep @ 85%

1 rep @ 85%+

* Set up 4 bars or add weight after each successful lift *

Shoulder Press

5 reps @ 80%

3 reps @ 90%

1 rep @ 95%

5 reps @ 85%

3 reps @ 95%

1 rep @ 97%

1 rep @ 100%

1 rep @ 105%

* Rest as needed between sets *

Deadlift

5 reps @ 80%

3 reps @ 90%

1 rep @ 95%

5 reps @ 85%

3 reps @ 95%

1 rep @ 97%

1 rep @ 100%

1 rep @ 105%