New Ulm CrossFit – WOD
Warm-up
2 Rounds
10 GM
5 Front Squats
5 Strict Press
10 Scap Shrugs
5 Kip to Swing
5 Burpees
Mobility
Ankles — Low Lunge
Lat On Wall
Weightlifting
Front Squat (8,8,6,6,5 — OT2:30)
* Start at 60-65% and work up in weight each set.
Metcon
Metcon (2 Rounds for time)
21-15-9
Front Squat (135/95)
Toes to Bar
— At 14:00—
12-9-6
Shoulder to Overhead (135/95)
Burpee Pull-Ups
——————————–
Scaled- 95/65 & TAH or KAH
RX+ Bar MU for Burpee Pull-Ups
Target Time each set: 5-6 minutes
Time Cap each set: 9 minutes
STIMULUS and GOALS
How to Pace: ATTACK! Weights are moderately light and reps are not crazy high so lets get after it.
How it should Feel: CARDIO and GRIPPY! When reps can be completed unbroken there’s not much more to say other than hang on and don’t stop moving.
WORKOUT STRATEGY & FLOW
Front Squat: Weight needs to be light where unbroken is the main goal. Breathe at the top of each rep and don’t forget to relax your hands.
Shoulder to Overhead: Like the squats this should be unbroken while looking to pause slightly at the top of each rep for breathing and stability.
Toes to bar/bar Muscle Ups: These two movements could potentially be completed unbroken, but we should look to break into 2 sets with quick rest to avoid burning out. If it feels good then go for it!
