New Ulm CrossFit – WOD
Warm-up
3 Rounds
30 Singles
20 Shoulder Taps in Handstand
10 DB Suitecase Deadlifts (moderate) (each side)
4 Kip to Swing, 2 Strict Pull Ups
Mobility
Banded Shoulder Drills
20 Knuckle Drags
Metcon
Metcon (Time)
5 Rounds
12 HSPU
11 Deadlift 185/125
12 HSPU
7 Burpee Pull-Ups
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RX+ 25′ HSW & 225/155
Target Time: 8-9
Time Cap: 13
STIMULUS and GOALS
How to Pace: STEADY pacing with smart, calculated rest stops to keep consistent round times. If you hit on all cylinders and pace perfect can finish with a bang and find that PAIN CAVE on the last round!
How it should Feel: GASSY and GRIPPY, be smart of the both bar movements to not push to the breaking point early and try to stay somewhat relaxed when inverted. Embrace the PAIN CAVE here!!
WORKOUT STRATEGY & FLOW
Handstand Walk: Unbroken should be the goal with relatively short distances in comparison to what we have done in the past.
Deadlifts: Weight should be doable for unbroken sets, however, don’t push to the edge if the form, grip or back is starting to go. Be smart and break into 2 sets to keep moving through.
Bar Muscle Ups: Depending on how you feel and if muscle ups are your jam then go for broke or break into multiple sets.
