New Ulm CrossFit – WOD
Warm-up
4:00
8 Scap Shrugs + 4 Kip To Swing
6 Push-Ups
6 Lateral Step-Ups (total)
Mobility
Child’s Pose
Lat Reach R/L
Breakdancer
Metcon
Metcon (2 Rounds for time)
FULL SEND FRIDAY
60 Toes to bar
*8 Burpees to bar OTM (bar 6″ outside of max reach)
-rest til 12:00-
12 Rope Climbs
*12 Burpee Box Jump Overs OT2
**Start both workouts with the burpees
————————————————————————————
RX+ is 10 Burpees with TTB and 12 with Rope Climbs
Target Time Set 1: 8-10 minutes — Cap 11
Target Time Set 2: 6-8 minutes — Cap 10
STIMULUS and GOALS
How to Pace: CHALLENGE! This workout is all about how fast you can finish the “buy-in” and not be too fatigued to get a good amount of work done. Pace should be to finish “buy-in” movements in no more than :45-:50.
How it should Feel: GASSY! You are going to be constantly moving and the “buy-in” doesn’t actually count towards the workout. Make the most of your sets on the toes to bar and rope climbs. The clock is always ticking!
WORKOUT STRATEGY & FLOW
Burpee to Bar: Smooth is fast. Keep consistent reps and maybe step up to keep the heart rate down.
Toes to Bar: Aim for big sets here. If you can knock out a big set early then you might be able to get some extra rest at the end. Try to avoid going to small sets with a lot of rest.
Rope Climb: Rest will be built in automatically. Try to limit it though and time up towards the end of the window so you can go right into the burpee box jump overs.
Burpee Box Jumps Overs: Again smooth is fast here. Be quick over the box and if you have to rest do it at the bottom of the burpee
Metcon
Metcon (AMRAP – Rounds and Reps)
8 minutes AMRAP:
5 Deficit STRICT Handstand Push Up 4in/2in
10 Deficit Kipping Handstand Push Up 4in/2in
50 Dubs
*Scaled
8min AMRAP
10 Deficit hspu from box or DB Strict Press
:10 sec handstand hold against wall
50 double unders (OR 100 Single Unders)
Target Rounds: 6+ Rounds
Rounds Before Scaling: 4 Rounds:
STIMULUS and GOALS
We are working pure pressing gymnastic endurance here. Work to stay moving at a steady pace and set count round to round. 8 minutes is a time domain we can move fast, but still have to respect pacing to avoid blowing up.
WORKOUT STRATEGY & FLOW
Double Unders: Not a ton of reps here each round, but these will affect the peg boards. Get these done and try to keep them quick and unbroken.
Handstand Push ups: Work to stay in an efficient position throughout, and don’t blow up early!
