New Ulm CrossFit – WOD
Warm-up
3 Rounds
10 Good Mornings
5 Strict Press
5 Front Squats
5 Hang Power Cleans
10 Pike Push Ups
Mobility
Banded Shoulder on rig
Banded Fr Rack on rig
Banded Lat on rig
Metcon
Metcon (5 Rounds for time)
5 Sets (1 Set every 5 minutes)
10 Power Cleans (135/95)
15 Strict Handstand Push Ups
10 Power Cleans (135/95)
*RX+ 155/105 and 20 SHSPU*
Target time each set: 2:30-3:30
Time cap: 4 minutes each
*CLEAN at 45 -55% (challenging unbroken set of 10)
Workout stimulus is high intensity. You will have 5 separate scores and should aim for similar times for rounds or slightly faster with each round. Both movements should allow athletes to keep intensity across movements. You should be getting at least 60 seconds of rest per set. If not, modify the weight on bar or movement for HSPU to hit this time frame.
Be aggressive with the Power Cleans and, Stay steady on the wall and fight to keep relatively close times.
Weightlifting
Remainder of time spent working on power or squat clean
Power Clean (Testing)
Squat Clean (Testing)
Home WOD
3 Rounds:
10 Alternating Bodyweight RDLs (Total)
5 Inchworms with push up
:30 Handstand Hold or Plank Hold
Metcon
Metcon (4 Rounds for time)
No equipment
4 Sets (1 Set every 5 minutes)
10 Alternating Box/Chair Step Ups (Total)
10 SHSPU / Wall Walks / Pike Push-up (Choose one move here)
10 Alternating Box/Chair Step Ups (Total)
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Equipment: label as RX+
4 Sets (1 Set every 5 minutes)
10 Double Dumbbell Power Cleans (50s/35s)
10 Strict Handstand Push Ups
10 Double Dumbbell Power Cleans (50s/35s)
This workout is hard effort sets. Working on building strict handstand push up capacity.
Double dumbbell power cleans: Aim to keep these in sets of 5+ throughout. Make sure to get the dumbbells all the way up onto the shoulders each rep. If you don’t have two dumbbells, sub 10 alternating single dumbbell power cleans.
Strict handstand push ups: aim to keep these in sets of 4+ throughout. Sub kipping handstand push ups or 15 hand release push ups if needed.
Accessory Work
3 sets
10 Windmills (each side)
10 Single Arm Upright Row (each side)
10 Dumbbell RDLs (each side)
