New Ulm CrossFit – WOD
Warm-up
3 Rounds
:30 Row
10 Alt. Leg V-Up
15 Banded Air Squat
20-30 second Handstand Hold
Mobility
Pigeon
Knee Across Chest
Forward Fold
Metcon
Metcon (Time)
50/40 Calorie Row
40 Stick Sit Ups (No abmat)
30 Dumbbell Squats (2×50/2×35)
20 Handstand Push-ups
20 Front Squats (185/125)
20 Handstand Push-ups
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DB Replacement – 135/95 Barbell
RX+ is 50′ HSW instead of HSPU
and 40 GHD instead of Stick Sit-ups
Target Time: 14-15 minutes
Time Cap: 18 minutes
STIMULUS and GOALS
Right off the bat you can tell this is a longer event so pacing the first half is crucial. Don’t get sucked into an early race on the Row and don’t get baited into kicking up for the unbroken Handstand walk sets too quickly. You know your body best and know where you can push hard in a longer event with high squat and gymnastics volume. Use your Strengths to your advantage in this one!
WORKOUT STRATEGY & FLOW
Row: Start standing up with a quick 5-10 second sprint to get the fan moving. Once you’re rolling choose a pace slightly uncomfortable but be cautious not to fall into someone else’s pace this early in the event.
GHD sit-ups: When you take the field of play make sure your GHD is set to your normal setting. Possibly try out being a little higher on the pad to use more hips than quad, but don’t deviate from what you are comfortable with too much. These are hopefully one big set, but if your legs and lungs need a break going into the squats take one right after the middle of the set (around rep number 25).
Dumbbell Squats: After power cleaning the Dumbbells take an extra second to adjust the dumbbells on your shoulders before you get to work on the squats. Find a quick cadence to go at here that you can hopefully stay unbroken with. If you feel as though you might need a break, slow the cadence down, get an extra breath at the top and hopefully you will not need the break. If a break is a must for you, set the Dumbbells down and stay close to them, ready to pick them back up.
Handstand Walk: Unbroken is great, but take a bigger break before that. Otherwise quick chunks will work.
Front Squats: Smooth and steady. Try not to break, but if you have to, keep the break short.
Weightlifting
Squat Snatch (10 EMOM x 2)
2 Snatches per minute done as singles building
Power Snatch (10 EMOM x 2)
2 Snatches per minute done as singles building
