New Ulm CrossFit – WOD
Warm-up
3 Rounds
20 Singles
8 Scap Shrugs + 2 Kips
4 Spidermans (each side)
4 Inch worms into box step ups
3 Strict pull ups
3 Bottom half burpees
Mobility
Roll
Upper Back & Lats
Down Dog to Cobra
Metcon
Metcon (4 Rounds for time)
4 Sets:
7 Toes to Bar
7 Burpee Box Jump Overs (24″/20″)
7 Toes to Bar
7 Burpee Box Jump Overs (24″/20″)
7 Toes to Bar
-rest 2:00-
RX+ is 10 reps of each
Target Time each set: sub 1:30
Time Cap each set: 3:00
STIMULUS and GOALS
How to Pace: SPRINT! We want a zooming pace each round! This should feel like you cant hang on any longer than the 90-120 seconds each set with your pace!
How it should Feel: GRIPPY and GRIPPY! The forearm pump and lung burn will be real if you push this one right! Push into that intensity and ride the lightning!!!
WORKOUT STRATEGY & FLOW
Toes to bar: Fast sets that you can hold onto unbroken the entire time is the aim. Take time beforehand if needed, to get your kip in a groove so you can knock these out without any time lost in transition or inefficient movement each round. No more than 3 sets or scale down.
Burpee Box Jump Overs: Steady, faster pace is the aim. Don’t stop moving and move with purpose! Think about your foot work and aim to step up with a different foot each burpee to keep it even (always facing the same direction can help with this on your turns; i.e. always look to one side of the gym)
Weightlifting
Power Snatch
1 Snatch Deadlift to Mid Thigh + 1 Power Snatch to Parallel + 1 Snatch x 2 sets @73% of 1RM Snatch
1 Snatch Deadlift to Mid Thigh + 1 Power Snatch to Parallel + 1 Snatch x 3 sets @75% of 1RM Snatch
