Daily WOD

Hellbent

New Ulm CrossFit – WOD

Warm-up

3 Rounds

30 single unders, 20 plate hops

10 goblet squats (moderate), 5 jumping air squats

10-20 second bar hang

Mobility

Ankle in lunge

Calf stretch on rig

Squat hold on rig

Metcon

Metcon (Time)

Partner Throwdown Friday

400 Double Unders (split as desired)

200 Wall Balls (20/14) (split as desired)

*One person working at a time
Target Time: 12-14 minutes

Time Cap: 18 minutes

STIMULUS and GOALS

How to Pace: PAIN CAVE! Make it hurt today

How it should Feel: PAIN!! Hold onto big sets of each, and push your cycle rate! We want almost reckless speed in your sets

WORKOUT STRATEGY & FLOW

Double Unders: All wrist action! Don’t slow down during any set! Fast rope speed and small jumps!

Wall Balls: Try to speed up the cycle rate by squatting right before you receive the ball. Big sets here! Try to catch the ball when your partner finishes before it hits the ground and go right into your next rep.

Gymnastics

Dead Hang (Time)

Test Day:

Max effort hang on rig with NO grips.

Goals

Choose 1 or two goals to work on for the remainder of class