New Ulm CrossFit – WOD
Warm-up
3 Sets
:20-:30 Handstand Hold
10 Scap Shrugs, 5 Kip to Swing
6 SLD
3 Squat Cleans
Mobility
Thread the needle
Squat & reach
Wall Hinge
Weightlifting
Clean and Jerk (1 Mid DL + 1 Cln Pull + 1 Cln + 1 Jerk x 5)
Start around 65% and build to roughly 80%
Metcon
Metcon (4 Rounds for time)
10 HSPU
15 Squat Cleans (115/80)
10 HSPU
20 Pull Ups
-at 4 minutes-
10 HSPU
10 Squat Cleans (135/95)
10 HSPU
20 Pull Ups
-at 8 minutes-
10 HSPU
5 Squat Cleans (185/125)
10 HSPU
20 Pull Ups
-at 12 minutes-
10 HSPU
3 Squat Cleans (225/145)
10 HSPU
20 Pull Ups
*RX+ *25’HSW for HSPU*CTB*
Target Time: sub 16
Time Cap: cap is provided at each round, if you make it all the way through, cap is 16 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! This one is about pushing yourself within each 4 minute segment and trying to get to that next part of the workout!
How it should Feel: MUSCULAR ENDURANCE! The weight of the barbell or volume of gymnastics will likely be the limiting factor here! Break up each movement as needed, but eventually you have to simply push through!
WORKOUT STRATEGY & FLOW
Handstand Walk: Each 25’ section should be done unbroken. Doing short, quick steps with your hands will allow you to move faster
Squat Clean Notice as the reps go down, the weight goes up. We want to move fast here, which means singles will be the way to go.
Chest to Bar: These reps are going to stay the same across all 4 sets. Make sure you are smart with your approach. Breaking these early on will allow you to stay fast throughout all 4 sets.
