New Ulm CrossFit – WOD
Warm-up
5:00
25 Single Under
5 Inchworm w/Push Up
:20-:30 Wall Facing Handstand Hold
20 Alt. Leg V-Up
Mobility
Wrists – Child’s Pose
Pigeon – Open Book
Metcon
Metcon (4 Rounds for reps)
AMRAP 3 Minutes
6 Wall Walks + 36 Alt V-Ups
-rest 2 Minutes-
AMRAP 3 Minutes
54 Dubs + 6 Wall Walks
-rest 2 Minutes-
AMRAP 3 Minutes
36 Alt V-Ups + 54 Dubs
-rest 2 Minutes-
AMRAP 6 Minutes
6 Wall Walks + 36 Alt V-Ups
54 Double Unders
*Scaled – double jump rope*
STIMULUS and GOALS
How to Pace: SPRINT!! Push the pace each workout as it is only a “brief’ amount of time before you get to rest! We want you to blur the line of going to fast each time.
How it should Feel: GASSY or MUSCULAR ENDURANCE! If you are great at these movements, then it will mainly be a “breathy” workout! Otherwise, it will be a core and shoulder burner!
WORKOUT STRATEGY & FLOW
Wall Walks: Work on minimizing your “hand steps” each rep for efficiency and don’t rest on the ground for too long!
Double unders: Smooth and unbroken (or close to) is the aim!
Alt V-Ups: Similar to the double unders, we want a smooth pace that you can hit big chunks with!
Accessory
Metcon (4 Rounds for reps)
4 sets
1:30 AMRAP
10 Burpee Box Jump Overs (24/20)
Max Pull-Ups
– rest 1:30-
*Score is total number of Bar Muscle Ups
*Scale- 6 + Ring Rows
