New Ulm CrossFit – WOD
Warm-up
3 Rounds
20 Jumping Jacks
5 Burpees
10 Scap Shrugs + 5 Kips to swing
5 Squat Cleans (empty bar)
Mobility
Couch 1:00 each side
Thread the needle 1:00 each side
Goals
We’ve been pushing hard lately you guys!!
If you’d like to work on goals for the whole class please do so!
Anyone looking for a workout we will walk you through the one below.
Metcon
Metcon (Time)
OPTIONAL WOD
1-2-3-4-5-6-7-8-9
Squat Clean Thrusters (135/95)
9-8-7-6-5-4-3-2-1
Chest to Bar: (RX+ is Bar Muscle Ups)
Target Time: sub 10 minutes
Time Cap: 14 minutes
STIMULUS and GOALS
This is a high intensity workout with a total of 45 squat clean thrusters and 45 ring muscle ups.
The focus is moving a moderately heavy barbell and managing fatigue on high skill gymnastics.
WORKOUT STRATEGY & FLOW
Squat clean thrusters: these should all be singles. They will add up! Grip fatigue and high heart rate will be a factor.
Muscle ups: Be smart from the beginning! You will most likely feel really good at the start, but still aim for manageable sets so that when you get down to rep 5, you can start going unbroken until the end.
Home WOD
3 Rounds:
1:00 Marching
6 Alternating Lunge Elbow to the Floor (Total)
12 Air Squats
Metcon
50 Cossack Squats (Total)
50 Alternating Box/Chair Step Ups (Total)
50 Alternating Stepback Lunges (Total)
50 Jumping Air Squats
Athletes Notes
WORKOUT STRATEGY & FLOW:
This is a chipper style workout, aiming for smart sets and consistent movements.
Cossack squats: aim for sets of 10+. Working towards full range of motion. Sub 100 air squats if needed.
Alternating box/chair step ups: aim for an unbroken and consistent pace here.
Step back lunges: aim for an unbroken and consistent pace here.
Jumping air squats: these are going to burn! Stay though and fight for big sets in the beginning.
Accessory Work
3 Rounds
10 Cat Cow Exercise
1:00 min HS Hold or Hollow Hold
15 Single Leg Calf Raise (each side)
