New Ulm CrossFit – WOD
Warm-up
2 Rounds
1:00 Row (easy/moderate)
50 Single Unders
10 Scap Shrugs, 5 kip to swing (on rings)
5 Power Cleans
5 Push-Ups
Mobility
Scorpion
Mini Band Shoulder Activation
Weightlifting
Push Press (OT 2:00 – Max 3 attempts)
Drop 15% and do a set of ten, then drop another 5% and do another set of ten.
Back Squat (OT 2:00 – Max 3 attempts)
Drop 15% and do a set of ten, then drop another 5% and do another set of ten.
Shoulder Press (OT 2:00 – Max 3 attempts)
Drop 15% and do a set of 10, then drop another 5% and do another set of ten.
Metcon
Metcon (Time)
500m Row
100 Double Unders
10 Power Cleans 135/95
15 Muscle Ups (Burpee Pull-Ups)
10 Power Cleans 135/95
100 Double Unders
500m Row
Target Time: sub 10 – Time Cap: 13
STIMULUS and GOALS
Stimulus for today’s workout is steady and consistent pacing across all sets. High Volume workout so make sure not to come out hot and blow up.
WORKOUT STRATEGY & FLOW
Row: Pacing on the first row should be a maintenance pace and allow athletes to go immediately into double unders. Second row should be a pace that is considered a “push” pace (around 80%) to finish out the set.
Double Unders: Ideally unbroken would be great but with the high demand of grip in this workout you may want to break if your forearms begin to go.
Power Cleans: Smooth and explosive with every rep on this. Try to keep a rep every 5-8 seconds. Let the legs do the work and try not to over-pull with the biceps.
Muscle Ups: Depending on skill level the goal should be 2-3 sets. Grip and pull will be tight so be cautious and focus on relaxing the hands at the top of each rep.
