New Ulm CrossFit – WOD
Warm-up
3 Rounds
8 Scap Shrugs + 4 Kip to Swing + 2 Strict Pull-Up
4 Thrusters (empty bar)
8 Good Mornings
8 Lunges
Mobility
Roll Lats
Thoracic Extension over roller
Metcon
Metcon (Time)
FULL SEND FRIDAY
21-18-15-12-9-6-3
Thrusters (95/65)
Chest to Bar Pull Ups
—————————
Scaled 75/55 and Pull-Ups
If legs are fried, do push press instead of thrusters.
Target Time: sub 9
Time Cap: 14
STIMULUS and GOALS
How to Pace: PAIN CAVE! Smooth and steady reps on the barbell with aggressive high reps on the pull ups. Transition times between movements is key in the workout. Don’t stare! Suck it up and move. It is going to hurt so accept it and move through!
How it should Feel: PAIN!!!
Like and army of fire ants eating your arms and legs alive while your sledding down hill with your mouth wide open in a snow blizzard.
WORKOUT STRATEGY & FLOW
Thrusters: Goal should be 1-2 sets while slightly pausing at the top of each rep to allow the body to breathe. Smooth is fast, fast is smooth!
Chest to Bar: Push the pace and see if you can hold on for unbroken sets. Don’t get caught with your head in the chalk bucket.
Gymnastics
Handstand Push Ups Strict (Score 1 set at 40%)
% of 1 RM for Strict Handstand Push Up
3 sets @30%
–rest 30 seconds between sets–
—rest 2 minutes–
2 sets @35%
–rest 30 seconds between sets–
—rest 2 minutes–
1 sets @40%
*Scale: Box Handstand Push Up
—rest 2 minutes —
2 sets @ 30% Kipping Handstand Push Up from week one testing numbers
*Scale: Instead of kipping complete 2 sets max effort Handstand Shoulder taps off box or against wall
