Daily WOD

The Mule

New Ulm CrossFit – WOD

Warm-up

2 Rounds

1:00 Row (10 Damper)

15 Banded Good Morning

10 Inchworm (overreach)

10 Scap Shrugs

-Then-

Build to Deadlift weight

Mobility

Child’s Pose — Cat Cow

Down Dog to Cobra

Roller OH On Wall

Metcon

Metcon (Time)

21-15-9

Deadlift 225/155

Burpee Pull Up

————————

RX+ is 275/185
Target Time: sub 8 minutes

Time Cap: 10 minutes

STIMULUS and GOALS

How to Pace: CHALLENGE. This workout hits you fast and hard! Go out at a challenging pace, but not full send.

How it should Feel: PAIN CAVE!. It is going to hurt. Be ready for it!

WORKOUT STRATEGY & FLOW

Deadlifts: aim for 1-2 sets on the deadlift each round, with 3-4 at the most if they are fast rest breaks. You’ve got to move quickly through these, knowing most of the time will be spent on the burpees.

Burpee pull ups: these will be a grind! Aim to pick a pace and stick with it throughout. Steady is the goal.

Try to use a bar that is about 8 feet off the ground or 6″ outside of your max reach!

Weightlifting

Overhead Squat

2 Snatch Push Press + 1 Tempo Overhead Squat (3 seconds down, 3 second pause) + 2 Overhead Squat x 2 sets @70%

2 Snatch Push Press + 1 Tempo Overhead Squat (3 seconds down, 3 second pause) + 1 Overhead Squat x 2 sets @75%

Front Squat (8 x 3 @ 80-85%)