New Ulm CrossFit – WOD
Warm-up
3 Rounds
35 Singles or Dubs
5 power snatches
5 power clean and jerks
0:20 Handstand Hold
Mobility
Roller
Thoracic Opener
Lats
Metcon
Metcon (2 Rounds for time)
3 Rounds
25’ Handstand Walk
10 Power Snatches (135/95)
-Rest 5 Minutes-
3 Rounds
25’ Handstand Walk
10 Power Clean and Jerks (135/95)
RX+ 50′ HSW – Scale- 40 Shoulder Taps or 1:00 HSH
Target Time each set: sub 10 minutes
Time Cap each set: 12 minutes
STIMULUS and GOALS
This is a high intensity workout focused on barbell cycling and handstand walking under fatigue.
WORKOUT STRATEGY & FLOW
Power snatch & power clean and jerks: fast singles is a good plan here. Quick back to the bar each rep.
Handstand walk: aim for unbroken sections here. Be prepared for the handstand walk to add to the grip fatigue.
Accessory Work
12-10-10-8 Dumbbell Chainsaw rows (Each Side)
3×25 Banded lat pull downs (Light)
3×30 Banded curls (Double arm) (Light)
Home WOD
4:00 Clock:
20 Jumping Jacks
5 No Push Up Burpees
Metcon
Metcon (3 Rounds for reps)
3 Sets:
AMRAP 5:00
30 Mountain Climbers (Total)
20 Alternating Leg V-Ups (Total)
10 Chair Dips
-Rest 2:00 B/T Sets-
———————————-
RX+
3 Sets:
AMRAP 5:00
30 Mountain Climbers (Total)
20 Alternating Leg V-Ups (Total)
10 Single Dumbbell Shoulder to Overhead (10 each arm – 50/35)
-Rest 2:00 B/T Sets-
These are quick amraps focusing on close to unbroken reps! Utilize the rest between movements for rest.
Mountain climbers & alternating leg v-ups: aim to keep these sets unbroken.
Chair dips: I want to see good range of motion here! Break the sets smart to make that happen.
Accessory Work
Tabata (:20 on/ :10 off)
x 8 rounds
– Alternating Leg V-Ups
