New Ulm CrossFit – WOD
Warm-up
6:00
30 Singles
12 Alternating V Ups
8 Sit Ups
8 Inchworms / no pushup
Mobility
Calf on Post
Tri/Lat on wall
Metcon
Metcon (2 Rounds for reps)
2 Sets:
6 Minute AMRAP
2 Rounds
80 Double Unders
20 Toes to Bar
-straight into-
Max burpee to 6″ target
-Rest 2 Minutes between sets-
*SCORE is total BURPEES ONLY each set
Score is total BURPEES ONLY each set
Target Reps Each Set: 40+
Target reps before scaling each set: 20
STIMULUS and GOALS
This is going to be a high intensity workout focused on building capacity in the heavy double under and med ball GHD.
WORKOUT STRATEGY & FLOW
Heavy double under: aim to keep these in 1-2 sets. Relax the shoulders and traps and utilize good wrist movement on the jump rope.
Sub 90 Regular Double Unders if not heavy rope available
Med ball GHD: aim to keep these unbroken. Make sure to fire the quads as you sit up with the med ball. Do not roll the ball up and down the legs.
Burpees: push the pace on the burpee touches. And no matter what, don’t stop! Stay tough here.
Accessory Work
12-10-10-8 Back rack reverse lunge steps (Build to a challenging weight for each set)
4×15 Hip extensions (Light/moderate) (Sub good mornings if needed)
3×15 Weighted single leg glute bridge (Light/moderate)
Home WOD
3 Rounds:
1:00 Single Unders Or High Knees
20 Stepback Lunges
20 Glute Bridges
Metcon
Metcon (AMRAP – Reps)
EMOM x 20 Minutes:
Min 1: 20 Glute Bridges
Min 2: 20 Stepback Lunges (Total)
Min 3: Max Line Hops/Jumping Jacks
Min 4: Rest
—————————————
RX+
EMOM x 20 Minutes:
Min 1: 20 Double Dumbbell Deadlifts (50s/35s)
Min 2: 20 Double Dumbbell Stepback Lunges (50s/35s)
Min 3: Max Double Unders
Min 4: Rest
This is an EMOM, which means every minute on the minute. Once you complete the reps for that minute, rest until the next whole minute.
Focus on movement quality during this time.
Only record the max line hops/jumping jacks for your score.
Accessory Work
3 Sets:
10 Half Kneeling Single Arm Dumbbell Press (Each Side)
10 Birddogs (Each Side)
