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
