New Ulm CrossFit – WOD
Warm-up
3 Rounds
8 Scap Shrugs
4 Strict Pull-Up (Singles)
10 Banded Good Morning
-Then-
Build to Deadlift weights.
Mobility
Banded Wrist Shold Drills
Mini Band Glute Act
Metcon
Metcon (Time)
5 rounds for time:
6 Strict Pull-ups
6 deadlifts 225/155
Target Time: sub 4 – Time Cap: 6
STIMULUS and GOALS
This is ALL about grip and pulling! The goal is to push the pace as much as possible without failing any rope climbs. Think of this as a 4-5 minute burner!
WORKOUT STRATEGY & FLOW
Strict Pull-ups: Move here! It is a low rep count but with a considerably higher target. Again, your goal is to do these as fast as possible without hitting failure. If you get right up to failing on the last rep, you paced this perfectly. We recommend moving quickly to your deadlift bar from the pull-ups, then walking back and shaking it out to the rig. Chalk up and get moving asap.
Deadlifts: This is a heavier, but doable weight for all of you! We recommend 5 smooth unbroken reps throughout. Get that midline stable and move smooth through all 5 reps each round.
You are prepared for this workout! Get after it!
Weightlifting
Floor Press
5 reps @ 80%
3 reps @ 90%
1 rep @ 95%
5 reps @ 85%
3 reps @ 95%
1 rep @ 95+%
3 reps @ 90%
* superset with Single-arm Dumbbell Strict Press x 7 each arm.
Accessory Work
3 sets:
10 Weighted Med Ball Knee Ups
10 Side Plank Lifts (each side)
10 Single-arm Kettlebell Deadlift (each side)
30-sec Weighted Plank
