Daily WOD

That’s A Big Twinkie!

New Ulm CrossFit – WOD

Warm-up

5:00

5 Cal Row

6 SLD

3 Hang P Cln

4 Lateral Burpee Over Bar

Mobility

Lacrosse Ball

Smash Rotator

Smash Ant & Post Delt

Metcon

Metcon (Time)

AMRAP 2 Minutes

12/10 Calorie Row

6 Power Cleans 135/95

20 Burpee Pull Ups

– Rest 1:00 after each 2:00. Continue until 20 total burpee pull-ups have been accumulated – Scale row and cleans to get :50 on the burpee pull-ups
Target number of sets: 3 or less = sub 8 minutes

Maximum number of sets before scaling: 5 = 15 minute time cap

STIMULUS and GOALS

How to Pace: CHALLENGE! Coming out with an all out pace won’t end well here. Need a strategic game plan to finish within the target sets. Goal should be to have at least 50 seconds of muscle up work.

How it should Feel: PAIN! You can’t win a marathon without chafing a few nipples. Suck it up through the bike and cleans to have some time on the rings.

WORKOUT STRATEGY & FLOW

Bike: Goal needs to be around 35-45 seconds. Ramp up the bike for 5-10 seconds, settle into a moderate high effort and ease down the last 2 calories.

Sandbag Cleans/ Power Cleans: Weight is heavy but doable for consistent non stop reps. Pacing needs to be pushed here (won’t be easy after bike) where we can’t hesitate rep to rep.

Muscle ups: To finish within the 3 sets you need to average at least ⅓ of your total muscle ups in the workout per set. Look to hit a big set (not to failure) into a quick rest and back at it for a few small sets to keep the target time in reach.

Weightlifting

Power Clean (5 x 3 Choose 1 weight between 50 and 60%)

Clean Pull (4 x 3 @ 75%)