New Ulm CrossFit – WOD

Warm-up

Mobility

Weightlifting

Front Squat (Build to a heavy single in 15:00)

Doesn’t need to be a max, make it look pretty.

Back Squat (1 x 20)

Yep 20 reps without re-racking! Usually one and done on this one, but if you feel great and want a second crack at it, go ahead. Make yourself nervous with your choice!

Metcon

Metcon (2 Rounds for time)

2 sets

9-6-3

Power Clean (205/135)

Muscle Ups

-Rest 1:1 b/t sets-

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Sub in a burpee pull up for the muscle ups or any other pull-up variation. It’s ok to move fast here.

**Do the 9-6-3, rest however long it took you and then do it again. Two scores of time.
Target Time each set: sub 5 – Time Cap each set: 8

STIMULUS and GOALS

This is a mostly power clean workout with some manageable sets of gymnastics work in between.

WORKOUT STRATEGY & FLOW

Power Clean: Be efficient here. Use your hips to get that bar moving and drop under. Fast singles are fine.

Muscle-Ups or other rig move: aim to keep this unbroken (2 sets at most). Heart rate shouldn’t be too high going into these.

Metcon (Time)

NEED A LITTLE MORE?! Here you go.

10 rounds

35 Double Unders

5 Strict Handstand Push Ups
Target Time: 7-8 – Time Cap: 11

STIMULUS and GOALS

This is a moderate/high intensity focused on unbroken movements and managing shoulder fatigue.

WORKOUT STRATEGY & FLOW

Double unders: the aim is unbroken here. Keep shoulders relaxed and focus on a quick flick of the wrist.

Strict handstand push ups: these are ideally done unbroken, but one break will do as well.