Daily WOD

Raiders of the Lost Arc

New Ulm CrossFit – WOD

Warm-up

6:00

45 Singles

8 Hanging Scap retractions, 4 Kip to Swing, 2 Strict Pull Ups

10 Kettlebell Suitcase Deadlifts (moderate) Each

15 Banded Good Mornings

:30 Handstand Hold

Mobility

Banded Shoulder on rig

Squatting banded passthroughs

Band Pull Aparts

Weightlifting

Squat Snatch (1 Hang Snatch + 1 Snatch x 5 Building)

Power Snatch (1 Hang Snatch + 1 Snatch x 5 Building)

Metcon

Metcon (Time)

10 CTB

20 HSPU

15 Deadlift 185/125

20 HSPU

10 Deadlift 275/185

20 HSPU

10 CTB

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RX+ is 10 Ring or Bar Muscle Ups for CTB, 50′ HSW for HSPU and 225/155//315/225 DL
Target Time: 7-8 — Time Cap: 10

STIMULUS and GOALS

This workout is high skilled and focused on moving at a steady pace through each part of the chipper.

Attack each portion with some aggression but leave enough in the tank to keep a fast pace in the back half!

WORKOUT STRATEGY & FLOW

Muscle Ups: We’d love 2 sets on most of these. Break into 3 if needed, but scale if you must drop to 4 sets. Don’t get lazy on your ring dip kip!

Handstand Walk: We’d love this to be 2 quick 25’ sets or an unbroken 50’. Breath when upside down! This will help in transition!

Deadlift: We want this to be a moderate and moderate/heavy weight but not over 70% 1RM for the 2nd weight.