New Ulm CrossFit – WOD
Warm-up
2 Rounds
1:00 Bike
10 Scap Shrugs
10 Box Jump w/Step Down
Mobility
Pigeon on box
Low Lunge on box
Squat Hold
Weightlifting
Back Squat (5 x 3)
2 Sets at 75%
3 Sets at 80%
Metcon
Metcon (Time)
3 Sets:
15 Strict Pull Ups
20 Box Jump Overs 24/20
-rest 3:00 between sets-
Score by total time
Target Time each set: sub 3
Time Cap each set: 4
STIMULUS and GOALS
How to Pace: CHALLENGE! We want you to challenge your sets of strict pull ups and minimize rest between all reps!
How it should Feel: MUSCULAR ENDURANCE! Your pull up fatigue will set in along with a lower body pump from the quick turn around on the box jump!
WORKOUT STRATEGY & FLOW
Strict Pull Ups: Start from the dead hang and keep it upper body only, don’t cheat these!
Box Jump Overs: We want these fast and furious! Be like a Bunny and Bounce!! You can jump on top of the box or clear it each rep.
Cool Down
2:00 on bike
Calf on wall
Forward Fold
