New Ulm CrossFit – WOD
Warm-up
5:00
10 Scap Shrugs + 5 Kips
5 Back Squats
5 Front Squats
10 PVC Pass Through Toe Touches
Mobility
Knee Across Chest
Ankle
Squat Hold
Weightlifting
Back Squat (8,8,6,6)
Start around 65% and build
Front Squat (5,5,5)
Start around 75% and build
Metcon
Metcon (2 Rounds for time)
2 Sets:
10 Overhead Squats (135/95)
10 Strict Pull Ups
10 Overhead Squats (95/65)
10 Toes to Bar
-Rest 3 minutes between sets-
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Scaled weight examples:
115/85 —- 75/55
Target Time each set: sub 2
Time Cap each set: 3
STIMULUS and GOALS
These are high intensity workouts with low volume so we don’t overdue our first day on de-load.
The volume is low so aim for bigger sets than you would normally do.
WORKOUT STRATEGY & FLOW
Overhead squats: these should be unbroken with full range of motion. Aim to move fast but don’t sort change yourself!
Strict pull ups: aim for an unbroken set here. Engage those lats and pull.
Toes to bar: finish each set strong with an unbroken quick set of toes to bar. This will spike the heart rate & fatigue the grip but you are done right after!
