New Ulm CrossFit – WOD
Warm-up
5:00
6 Cal Row
5 Scap Shrugs + 3 Kip to Swing
5 Squat Jumps
5 SLD
Mobility
Child’s Pose – Lat Reach
Squat Hold
Metcon
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
Target Reps: 200+
Minimum reps before scaling: 150
STIMULUS and GOALS
How to Pace: STEADY! This Open workout is all about pacing each movement correctly and dropping the hammer in the last 2-3 minutes. You have to come out fast, but not unsustainably fast. Work on finding that balance! This workout will still challenge your aerobic fitness, work capacity and grit!!
How it should Feel: PAIN!! It’s an Open workout, so if you do it right then it’s going to hurt! This is the only piece of the week that we want you to really crank up the intensity, since it is a deload week.
Be strategic with your plan going in and treat it like its a real Open workout.
WORKOUT STRATEGY & FLOW
Row: Have a moderate/fast pace and be ready to go straight to toes to bar after. The workout won’t be won here, but it can be lost!
Toes to bar: Pick a rep count you can hang onto throughout! Keep quick rest breaks whatever you decide.
Wall balls: We recommend 1-2 sets with the lower rep count total. This is the most forgiving part of the workout
Power Cleans: You have to GO here! Quick singles are fine but you must move fast!!! Don’t stop for any prolonged rest breaks
Muscle Ups: The workout is won or lost here. You must be aggressive getting here, but you should have enough left in the tank to string together multiple reps.
Gymnastics
8 minute AMRAP:
4 Deficit Kipping Handstand Push Up (4in/2in)
8 Russian Pushups
32 Handstand Shoulder Taps
50 Singles
*Scaling Options:
8 minute AMRAP:
4 Deficit Box Handstand Push Up (4in/2in)
8 Pushups
32 Handstand Shoulder Taps [on box or wall]
50 Singles
