New Ulm CrossFit – WOD

Warm-up

3 Rounds

25 Dubs

:30 Front Rack Hold Empty Bar

8 Pushups

:30 Handstand Hold

Mobility

Athletes Choice

Metcon

Metcon (Time)

Partner Workout:

250 Double Unders

2:00 Front Rack Hold 155/105

50 Strict Handstand Push Ups

2:00 Front Rack Hold 155/105

25 Bear Hug Sandbag Cleans (150/100)

2:00 Front Rack Hold 155/105

25 Cleans 155/105

2:00 Front Rack Hold 155/105

50 Strict Handstand Push Ups

2:00 Front Rack Hold 155/105

250 Double Unders

*Split reps as desired

*For Individual version, perform ½ the reps
Target Time: sub 20 minutes

Time Cap: 25 minutes

STIMULUS and GOALS

Workout is a partner with reps split between one another. One works while one rests. Stimulus is moderate pacing across. Strategize splitting reps in a fashion that will help keep intensity up and don’t be afraid to lower reps in later rounds as fatigue sets in.

WORKOUT STRATEGY & FLOW

Double Unders: Goal should be for athletes to hit 50+ reps unbroken back and forth.

Cleans: 3-5 reps back and forth will help give partners a sufficient amount of rest to keep intensity up.

Home WOD

3 Rounds:

1:00 High Knees

20 Alternating Bodyweight RDLs (Total)

:30 Handstand Hold or Plank

Metcon

Metcon (AMRAP – Reps)

3 Sets:

1:00 Max Reps Mountain Climbers

1:00 Max Reps Cossack Squats

1:00 Max Reps Box Jumps *STEP DOWN Or Tuck Jumps

1:00 Max Reps Wall Walks

1:00 Rest

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RX+

3 Sets:

1:00 Max Reps Mountain Climbers

1:00 Max Reps Single Dumbbell Hang Clean and Jerks (50/35)

1:00 Max Reps Box Jumps *STEP DOWN Or Tuck Jumps

1:00 Max Reps Wall Walks

1:00 Rest
This is a “Fight Gone Bad” style workout.

I recommend counting up! For instance, if you get 30 mountain climbers, start at rep 31 for the first cossack squat.

Aim for unbroken on all movements.

Accessory Work

5:00 Pistol Progression Work:

-Single leg squat from on top of box to floor

-Single leg squat to box

-Single leg rig assisted pistol (hanging onto rig/doorway for balance)