New Ulm CrossFit – WOD
Warm-up
3 Rounds
6 Goblet Squats
4 Bottom Half Burpees
5 DB or KB Hang Cleans (each)
10 Scap Shrugs
5 Kips to swing
Mobility
Wrists
Front Rack on wall
Bicep Stretch on wall – fingers down
Weightlifting
Front Squat (5 x 1 Pause Fr Sqt + 1 Fr Sqt Building)
2 Sec Pause in first rep
Metcon
Metcon (AMRAP – Reps)
5 Sets (EMOM)
6 DB Front Squats (2×50/35)
6 Burpee over dumbbells
-straight into-
10 Sets (EMOM)
6 Alt. DB Power Snatch 50/35
3 TTB or 6 KAH (RX+ 2 BarMU)
Target time each minute: sub 30 seconds
Time cap each minute: 45 seconds
STIMULUS and GOALS
How to Pace: SPRINT! Small sets means it’s time to gooooo! The total volume will add up so find the line between an aggressive pace and all out sprint!
How it should Feel: GASSY! The intensity on this one should have you out of breath and loving those rest breaks!
WORKOUT STRATEGY & FLOW
Double Dumbbell Front Squats: Smooth and ALL Unbroken is the aim. It should be a quick clean into your reps each round. Keep good positioning!
Dumbbells Facing Burpees: Fast and furious here! The dumbbells can be set together for these. Same as bar facing burpees. Just hop over.
Toes to bar/Bar MuscleUps: Take a breather before jumping up and try to knock them out unbroken each round.
