New Ulm CrossFit – WOD
Warm-up
2 Rounds
20 Jumping Jacks
10 Box Jump w/Step Down
10 Alt. Leg V-Up
8 Scap Shrugs, 6 Kip to Swing
4 Hanging knee raises
20 Shrugs in Handstand
Mobility
Lacrosse Ball
Pec & Shoulders agains the wall
Rotators on the floor
Low Lunge
Metcon
Metcon (Time)
Partner Throwdown Friday
100 Box Jump Overs (24/20) (split)
50 Synchro Toes to Bar
100 Handstand Push-ups (split)
50 Synchro Toes to Bar
100 Box Jump Overs (24/20) (split)
Individual Version:
50 Box Jump Overs (24/20)
50 Toes to Bar
50 Handstand Push-ups
50 Toes to Bar
50 Box Jump Overs (24/20)
Target Time: ?
Time Cap: NONE
STIMULUS and GOALS
How to Pace: GRIND!
How it should Feel: MUSCULAR ENDURANCE & GASSY
The stimulus today is moderate-high intensity. Partners should have planned reps that allow for intensity to be kept up without early burnout. During the synchro toes to bar is where we dial it back a little and just focus on chipping away.
WORKOUT STRATEGY & FLOW
Box Jump Overs: Should be able to cycle at least 5-10 reps back and forth
Synchro Toes to Bar: Aim to complete each set of 50 in 3-5 sets
Handstand Push-ups: Aim to complete these in as few sets as possible. Go in with a plan.
Goals
Whatever time is left of class, work on goals.
