New Ulm CrossFit – WOD
Warm-up
3 Rounds
8 Alt Spidermans
8 Alt Scorpions
8 Slow Goblet Squats
12 Banded IT
Mobility
Roller –
Upper Back
Lats, Adductors
Glutes
Weightlifting
Drop Snatch (8 Sets OT 90
1 Drop Sn + 2 Sn Gr PP + 3 Sn Bal
)
Metcon
Metcon (Time)
5 Rounds
15 Stick Sit Ups
10 HSPU
WOD NOTES
Target Time: sub 8
Time Cap: 12
How to Pace: STEADY!!
Classic, basic couplet where you either got it on handstands or you don’t. Be smart and break the handstand before they break you. Use the clock and see if you can keep consistent round times.
How it should Feel: MUSCULAR ENDURANCE!
Shake your shoulders early and often cause they will hate you.
Stick Sit Up : These are the recovery of the workout. So if your shoulders need time, slow down your cadence and roll the arms on every rep. Stay non-stop and steady.
Strict Handstand Push Up: Goal should be 2-3 sets while the advanced should aim for 1-2 sets. The biggest thing is to not gut through any reps only to reach failure. Shake them out before it’s too late.
Cool Down
Roller
Specific Low Back
Hamstrings
Quads
