Daily WOD

The Beatles

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