New Ulm CrossFit – WOD
Warm-up
3 Rounds
5 Snatch Deadlift, 5 Snatch High Pulls, 5 Muscle Snatch, 5 Hang Power Snatch, 5 Power Snatch (all with empty bar)
10 Inchworms (no pushup)
5 Burpees
30 Singles
Mobility
Chest T Stretch on floor
PVC Pass Throughs
Metcon
Metcon (10 Rounds for time)
10 Sets (1 Set Every 3:00)
3 Power Snatches (115/80)
10 Burpees over bar
50 Double Unders (50 Singles)
RX+ 155/105
Target Time each set: sub 2
Time Cap each set: 2:30
STIMULUS and GOALS
Stimulus for today’s workout is keeping a moderate-high intensity while completing high skilled movements being under duress.
*
WORKOUT STRATEGY & FLOW
Power snatches: Weight should be around the moderate side where you can move it as quick singles.
Burpee over Bar: Selected pacing should be mindful of keeping an intensity that allows you to go straight to the Jump Rope after each set of burpees is complete.
Double Unders: Goal is unbroken each set. Stay light on the feet, relax the shoulders and let the wrist do the work.
Goals
Any remaining time to be spent on goals
Home WOD
2 Rounds:
1:00 Marching Into :30 High Knees
20 Stepback Lunges (Total)
:30 Handstand Hold/Plank Hold
5 Dive Bombers
Metcon
Metcon (AMRAP – Reps)
3 Sets:
1:00 Max Mountain Climbers
1:00 Max Alternating Jumping Lunges
1:00 Max Box/Chair Step Ups
1:00 Max Chair Dips
1:00 Rest
————————————–
Equipment: Label as RX+
3 Sets:
1:00 Max Double Dumbbell Shoulder to Overhead (50s/35s)
1:00 Max Alternating Jumping Lunges
1:00 Max Double Dumbbell Box Step Overs (50s/35s)
1:00 Max Strict Handstand Push Ups
1:00 Rest
This is a “Fight Gone Bad” style workout. Aiming for max reps on each station.
I recommend counting up! For instance, if you get 30 mountain climbers, start at rep 31 for the first jumping lunge.
Aim for unbroken reps on the mountain climbers and chair step ups. Aim for smart sets on the jumping lunges and chair dips
Accessory Work
3 Rounds:
1:00 Plank Hold
15 Glute Bridges
30 Russian Twists
-Rest 1:00 B/T Sets-
