Daily WOD

Capitol Hill

New Ulm CrossFit – WOD

Warm-up

3 Rounds

30 Single Unders

10 Air Squats

8 Hang Cleans

6 Strict Press

Mobility

Banded Lat/Tri

Pigeon

Metcon

Metcon (Time)

Partner Workout:

150 Double Unders (complete at the same time)

30 Strict Handstand Push Ups (split)

30 Power Cleans (155/105) (split)

30 Strict Handstand Push Ups (split)

150 Double Unders (complete at the same time)

Individual version:

150 Double Unders

15 Strict Handstand Push Ups

15 Power Cleans (155/105)

15 Strict Handstand Push Ups

150 Double Unders

RX+ 185/125
Target Time: sub 10 minutes

Time Cap: 15 minutes

STIMULUS and GOALS

This is a fun partner workout to perfect your communication and work:rest intensity and conditioning.

WORKOUT STRATEGY & FLOW

Double Unders: This is a higher rep range to work through. Stay calm and relaxed with loose shoulders and a fast wrist. Light on the feet and breathe while trying to stay as big of sets as you can manage. Sometimes it’s better to ride the wave to the end then to break and try to regain control.

Power cleans: Move FAST here and try to keep pace with your partner to move through 10+ a minute if you are both proficient at these! This is all about hip explosion and a good pull from the ground.

Srict Handstand push ups: This should ideally be in 1-2 sets per partner throughout. Use a BIG kip to save your shoulders as long as possible

Weightlifting

Hang Clean

2 @ 70% 1 RM Power Clean

2 @ 75%

1 @ 80%

– rest 2:00 –

2 @ 75%

2 @ 80%

1 @ 85%

– rest 2:00 –

1 @85%+

*you can go heavier if you feel good!