New Ulm CrossFit – WOD
Warm-up
4 Rounds
30 Singles
10 Scap Shrugs
5 Half Bottom Burpees
3 Strict Pull Ups
1 halfway rope climb
Mobility
Single Arm Front Rack on wall
Low Lunge
Forward Fold, straight legs
Weightlifting
Front Rack Lunge (5 x 8 Reverse Step – Building (4 each leg))
Metcon
Metcon (Time)
Partner Throwdown Friday
3 Sets:
20 Synchro Line Facing Burpees
8 Rope Climbs (split as desired)
-rest 1:1 b/t sets-
*Individual Version:
3 Sets:
20 Line Facing Burpees
4 Rope Climbs
-rest 1:1 b/t sets-
*Sub 3 Strict Pull Up per Rope Climb if not doing rope climbs.
Score by total finish time.
Target Time each set: sub 2
Time Cap each set: 3
STIMULUS and GOALS
How to Pace: CHALLENGE! You should be aiming to hit the same time across sets or get slightly faster.
How it Should Feel: GASSY! You should be needing that rest when it comes. If not, you’re not challenging yourself enough on this one.
WORKOUT STRATEGY & FLOW
Line Facing Burpees: You do not have to reach full extension on these. So you may find that staying lower in the movement allows you to move quicker. Find a pace that allows you to finish these around 75-90 seconds (or faster) each time.
Rope Climbs: Focus on minimizing the amount of time you’re resting between rope climbs. When your feet hit the ground, think 3-2-1 and jump back up!
