New Ulm CrossFit – WOD
Warm-up
3 Rounds
10 Scap shrugs, 5 Kip to swing, 2 Strict pull ups
6 Single arm dumbbell thrusters (each side) (moderate)
11 Burpees
35 Singles
Mobility
Roll
Lats, Upper Back
Thoracic Ext. Over roller
Squat Hold on rig
Goals
20:00 on goals
Metcon
Metcon (Time)
21 Pull-Ups
21 Thrusters 75/55
15 Pull-Ups
15 Thrusters 75/55
-straight into-
9 Chest to bar
9 Thrusters 115/85
6 Chest to bar
6 Thrusters 115/85
3 Chest to bar
3 Thrusters 115/85
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RX+ is Chest to Bar & Bar Muscle Ups
1) 95/65 2) 135/95
Target Time: sub 11 minutes
Time Cap: 15 minutes
STIMULUS and GOALS
Increasing intensity on this workout. It starts off smooth like whiskey and right when you think you are good to drive home…. Call a Taxi cause the body is going limp.
WORKOUT STRATEGY & FLOW
Chest to bar: Unbroken is so tempting and is doable but definitely consider breaking into 2 sets to save the grip, unless you are a fitness beast or gymnastic ninja.
Bar Muscle Ups: This is where we should try and hang on. First rep is always the hardest then after it’s all momentum and grit. Unbroken is the goal but be ready to adjust on the fly.
Thrusters: Goal for these weights is 1-2 sets throughout. Take an extra few seconds and get the mind right. Pain train is coming so get your ticket out and jump on…. All Aboard!!
