New Ulm CrossFit – WOD
Warm-up
3 Rounds
30 Single Unders
10 Air Squats
8 Hang Cleans
6 Strict Press
Mobility
Banded Lat/Tri
Pigeon
Metcon
Metcon (Time)
Partner Workout:
150 Double Unders (complete at the same time)
30 Strict Handstand Push Ups (split)
30 Power Cleans (155/105) (split)
30 Strict Handstand Push Ups (split)
150 Double Unders (complete at the same time)
Individual version:
150 Double Unders
15 Strict Handstand Push Ups
15 Power Cleans (155/105)
15 Strict Handstand Push Ups
150 Double Unders
RX+ 185/125
Target Time: sub 10 minutes
Time Cap: 15 minutes
STIMULUS and GOALS
This is a fun partner workout to perfect your communication and work:rest intensity and conditioning.
WORKOUT STRATEGY & FLOW
Double Unders: This is a higher rep range to work through. Stay calm and relaxed with loose shoulders and a fast wrist. Light on the feet and breathe while trying to stay as big of sets as you can manage. Sometimes it’s better to ride the wave to the end then to break and try to regain control.
Power cleans: Move FAST here and try to keep pace with your partner to move through 10+ a minute if you are both proficient at these! This is all about hip explosion and a good pull from the ground.
Srict Handstand push ups: This should ideally be in 1-2 sets per partner throughout. Use a BIG kip to save your shoulders as long as possible
Weightlifting
Hang Clean
2 @ 70% 1 RM Power Clean
2 @ 75%
1 @ 80%
– rest 2:00 –
2 @ 75%
2 @ 80%
1 @ 85%
– rest 2:00 –
1 @85%+
*you can go heavier if you feel good!
