New Ulm CrossFit – WOD
Warm-up
2 Rounds
25 Jumping Jacks
8 KB Suite case Deadlifts (each side) (moderate)
8 Single Arm Dumbbell Push Jerk (moderate) (each side)
10 Scap Shrugs, 6 kip to swing, 2 strict pull ups
Mobility
5:00 Athletes Choice
Suggestions:
Wall Hinge
Seated Forward Fold
Pec Stretch on rig
Metcon
Metcon (3 Rounds for time)
3 Sets:
21 Dumbbell Shoulder to Overhead (2×40/25)
15 Deadlifts (185/125)
6 Bar Muscle Ups
-Rest 1:1 between sets-
Target Time each set: 2-3
Time Cap each set 4
STIMULUS and GOALS
How to Pace: CHALLENGE! We want you to push with an aggressive pace on each movement and through each set!
How it should Feel: GRIPPY & LACTIC ACID PARTY! The push, pull, and upper body pull will be a total body blast! Aim for big hip drive on the shoulder to overhead and bar muscle ups!
WORKOUT STRATEGY & FLOW
Dumbbell Shoulder to Overhead: Smooth and 1-2 sets is the goal. We definitely recommend push jerking all reps!
Deadlifts: Don’t use over 65% of 1RM for these. We’d love unbroken throughout but 2 sets is acceptable. Don’t get sloppy. Stay locked in for all sets.
Bar Muscle Ups: Your kip will be the game changer here! It is the difference in minimizing sets and fatigue within reps. Take some extra time in the warm up to groove in this pattern if needed.
Midline
4 Rounds for Quality
12 Overhead Plate Sit-ups
60 Flutter Kicks
14 Alligator Rolls
7 Ab Wheels
15 KB Front Rack Marches (each side)
*Rest 2:00 b/t rounds*
