New Ulm CrossFit – WOD
Warm-up
2 Rounds
35 Singles
10 Alt Leg V-Up, 5 V-Ups
5 No Jump Burpee
5 V Push Ups
10 Scap Shrugs, 5 Kips
3 Strict Pull Up
1 Half rope climb
Mobility
Lacrosse Ball
Rotators, Pecs, Tri
Shoulders
Metcon
Metcon (Time)
50 Toes to Bar
40 Burpee to Bar (6” reach)
30 Strict Handstand Push Ups
20 Burpee Pull-Ups or 10 Bar MU
10 Rope Climbs
*40,30,20,10,5*
Target Time: sub 12
Time Cap: 15
How to Pace: STEADY into CHALLENGE! A grip wrecker like no other. Push through the chipper with reckless abandon. Not to the point of failure, but try something different and see how big of sets you can go on the bar.
How it should Feel: GASSY and/or MUSCULAR ENDURANCE! GRIP, GRIP, and more GRIP! Oh yeah, and shoulders as well. Quick breaks and get back to work.
Toes to Bar : 2-4 sets would be fantastic, but break more if needed. Come out swinging and break before they make you break! We want big sets but not at the cost of reaching failure.
Burpee : Please, whatever you do, keep moving with a consistent, moderate effort. Mark a chalk line or handprints on the floor to keep your landing position consistent under the bar.
Strict Handstand Push Ups : Depending on your strength in this movement, either 2-3 sets or trying to keep 3-6 reps every 30 seconds.
Bar Muscle Ups : We want aggressive, advanced athletes to push for 2 sets. If you are going to break more than twice, use the clock and keep yourself from resting for more than 20 seconds between sets.
Rope Climbs : Take one at a time and try to get each completed in 2-3 pulls. Be sure to get down quicker than you ascend. The goal should be 1 climb every 15-20 seconds.
Accessory Work
3 Rounds
10 DB Snow Angel Raise @ moderate weight
10 Single Leg RDL’s
10 DB Box Step-Ups (each side) @ moderate weight
*Rest as needed between rounds.
Cool Down
1 minute Lat Smash (each side)
1 minute PVC Pipe Lat Stretch OR Banded lat stretch (each side)
