New Ulm CrossFit – WOD
Warm-up
3 Rounds
15 Plate Hops
10 V-Ups
5 Inchworms
35 Singles
10 Scap Shrugs
Mobility
Banded Pigeon
Banded Scap Pullthroughs
Banded Couch
Squat Hold
Weightlifting
Snatch (Building across all sets)
2 Sn. Hi Pull + 1 H. Sn + 1 Sn x 2
1 Sn. Hi Pull + 1 H. Sn + 1 Sn x 3
Metcon
Metcon (Time)
2 Sets (Repeat 9/20/21)
50 Double Unders (100 Singles)
25 Alt V-Ups (Keep heels up)
10 Burpee Pull Ups (6″ target)
25 Alt V-Ups (Keep heels up)
50 Double Unders (100 Singles)
-Rest 5:00 between Sets-
Include rest in score.
Target Time each set: sub 5
Time Cap each set: 7
STIMULUS and GOALS
Stimulus: High intensity with focus on transitioning smoothly from movement to movement
How it should Feel: Gassy with a high heart rate but you can maintain it since the workout is over quickly!
WORKOUT STRATEGY & FLOW
Double Unders: Move fast here! Cycling reps quickly and wasting no time with the rope is ideal.
GHD Sit Ups: We want these unbroken or 2 sets at most with a fluid cycle rate. Use those hands!
Burpee Pull Ups: This is the real crux of this workout. Aim for non stop movement and actually get that pull up bar 6″ or more outside of reach.
