New Ulm CrossFit – WOD
Warm-up
3 Rounds
20 Jumping Jacks
10 Scap Shrugs
5 Half Bottom Burpees
5 Spiderman Lunge Stretch (each side)
2 Half Way Up Rope Climbs
Mobility
Athletes Choice
Metcon
Metcon (Time)
Partner Workout
3 sets
15 Synchro Bar Facing Burpees
10/8 Rope Climbs (split)
15 Synchro Bar Facing Burpees
-Rest 1:1 b/t sets-
*For individual, complete same burpees and 5/4 Rope Climbs for Rx’d
SCORE TOTAL TIME INCLUDING REST
Target Time Each Set: sub 3 minutes 30 seconds
Time Cap Each Set: 5 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! We want you to push the pace here to see how hard you can push on the burpees and keep that pace on your rope climbs.
How it should Feel: GASSY! These will be quick rounds so you will be breathing heavy fast. Lock in and try not to blow up early.
WORKOUT STRATEGY & FLOW
Bar Facing Burpee: Everyone knows their pace here. Get into that early and maybe push it a little bit on the back half of each set.
Rope Climb: Key is going to be focusing on coming down from the top and limiting rest in between reps.
Accessory Work
Accessory for Quality (OPTIONAL)
4 Rounds
10 Seated Double DB Shoulder Press @ moderate weight – maintain quality
10 Split Stance DB Romanian Deadlift (each side) @ moderate weight
20 Russian Kettlebell Swing @ heavy weight – maintain quality
