New Ulm CrossFit – WOD
Warm-up
3 Rounds
25 Singles
8 Good Mornings
5 Back Squats
:15 HSH
Mobility
Banded T Hip Opener
Squat Hold
Weightlifting
Back Squat (Build to Heavy 2 over 3 sets then 2 drop sets)
Push Press (Build to Heavy 2 over 3 sets then 2 drop sets)
Metcon
Metcon (2 Rounds for time)
2 Sets
5 Power Cleans (135/95)
50 Double Unders
30 Handstand Push-Ups
50 Double Unders
5 Power Cleans (135/95)
-Rest 1:1 b/t sets-
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RX+ is 155/105 and 50′ HSW
Target Time each set: 3-4 minutes
Time Cap each set: 5 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE!
We are working on some high skill movements here. Go at a pace that seems a little reckless. We want you to move through as quickly as possible, but not so fast that you should be falling reps.
How it should Feel: GASSY & GRIPPY. You should just feel overall taxed by the end. Not one movement should beat you up too much but this workout will be more grippy than you think.
WORKOUT STRATEGY & FLOW
Power Clean: Singles should be the way to go but if you are really confident in the other movements then by all means go for some touch’n go sets!
Double Unders: Consistent reps here. AIm to go unbroken but if you are going to be tripping a lot then break into manageable sets.
Handstand Walk: The 50’ distance is relatively shorter for our workouts, so aim to speed up your walking pace here!
