New Ulm CrossFit – WOD
Warm-up
4:00
8 Squat Jumps
4 Tempo Push-Ups
6 Scap Shrugs + 4 Kip to Swing
2 Strict Pull-Ups
Mobility
Lacrosse Ball
Rotator Smash
Tricep Smash
Delt Smash on wall
Metcon
Metcon (2 Rounds for time)
FULL SEND FRIDAY
15-10-5
Dumbbell Thrusters (2×50/35)
20-10-5
Pull Ups (RX+ is CTB)
6 MINUTE CAP
-rest Until Minute 7-
30-20-10
Dumbbell Thrusters (2×35/20)
9-6-3
CTB (RX+ is Bar Muscle Ups)
8 MINUTE CAP
Target Time each set: sub 5 minutes
STIMULUS and GOALS
How to Pace: PAIN CAVE! Thrusters and chest to bar pull ups/bar muscle ups. This is classic CrossFit. Don’t redline on set 1, but make it hurt!
How it should Feel: PAIN!!! There is no avoiding it or denying what is to come!!
WORKOUT STRATEGY & FLOW
Thrusters: We want all sets done in ideally 1-2 sets, 3 at most. Get a good position with each dumbbell to help propel them off the shoulder each rep and be smooth. Don’t waste energy or reps!
Chest to bar pull ups/bar muscle ups: Efficient kipping is the game changer here! We’d love this to be similar to the thrusters, as done in 1-3 sets each round.
Gymnastics
Metcon (Time)
5-10-15-10-5
Strict Ring Dips
Strict Box Handstand Pushups
–rest 5 minutes —
35 Kipping Ring Dips
35 Kipping Handstand Pushups
*Scaling Option for Workout:
5-10-15-10-5
Ring Pushups
Strict Box Handstand Pushups
–rest 5 minutes —
35 Strict Heel Box Ring Dips
20 Kipping Handstand Pushups
We are trying to build and learn our threshold for these two skills. We don’t want to go to complete failure because it is hard to recover with these two skill. Hit about 85-90%, break for a few seconds and then go back at the skill.
