New Ulm CrossFit – WOD
Warm-up
3 Rounds
10 Temp DB Floor Press
15 Banded Good Morning
10 Inchworm with Push-Up
10 Deadlifts Empty Bar
Mobility
Breakdancer
Pigeon
Child’s Pose
Weightlifting
Shoulder Press (Build to HVY set of 8)
Once found: drop 10% and go max reps then drop another 10% and go max reps.
Push Press (3 x 8 Building)
Metcon
Metcon (Time)
4-8-12-16-20
Deadlifts (225/155)
2-4-6-8-10
Wall Walks
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Scaled: 185/105 with Pause wall stepups
Target: Sub 8 – Cap: 10
STIMULUS and GOALS
This workout is aimed to balance a heavy pull from the ground with moderate skilled gymnastics requiring core to extremity body control and high shoulder endurance.
How it should Feel: Muscular Fatigue will likely be the limiting factor with fatigue in the posterior chain and shoulders.
WORKOUT STRATEGY & FLOW
Deadlifts: This weight should be light! We want something you can hold for unbroken most to all of the workout!
Wall walks: These will add up with the 8s and 10s. Start fast on them but not at breakneck speed. Hold on through the last 2 sets and aim to stay moving! Rest briefly on the ground when needed.
