New Ulm CrossFit – WOD
Warm-up
3 Rounds
50 Single Unders
15 Jumping Jacks
10 goblet squats ((light/moderate)
10 goblet push presses (light/moderate)
5 Squat Jumps
Mobility
Front Rack on wall
Ankle
Squat Hold
Metcon
Metcon (2 Rounds for time)
2 Sets (1 Set every 7 minutes)
150 Double Unders
50 Wall Balls (20/14)
Target Time each set: sub 4 minutes
Time Cap each set: 6 minutes
STIMULUS and GOALS
How to Pace: PAIN CAVE! This one is going to hurt my friends. You can’t avoid it, you can’t run from it, you can’t escape it. Move through these 2 movements like you are on fire! Aim to even keep a faster cycle rate on your double unders and wall balls than you normally do.
How it should Feel: PAIN! This classic combo allows us to move at bigger unbroken sets with a lot of intensity, but that makes it hurt!
WORKOUT STRATEGY & FLOW
Double Unders: This is a BIG set! If you can handle 1-2 sets, then go for it (even if it costs you on the wall balls). Otherwise aim for a challenging rope speed for you while minimizing trip ups.
Wall Balls: 50 is another formidable set for us! Unbroken is the gold standard, but set it down if you have to before completely redlining.
Weightlifting
Power Clean and Jerk
2 Power Clean + 2 Push Jerk x 3 @78% of 1RM Clean
2 Power Clean + 1 Push Jerk x 3 @81% of 1RM Clean
– Catch the Power Clean at Parallel with a 1-second pause in receiving position –
