New Ulm CrossFit – WOD
Warm-up
3 Rounds
5 Scap Shrugs on rings
5 Ring Rows
6 DB Strict Press (each arm)
4 DB Hang Cleans (each arm)
Mobility
5:00 Athletes Choice
Suggestions:
Child’s Pose, Cat/Cow
Single Arm Fr Rack on wall
Metcon
Metcon (3 Rounds for time)
3 Sets of:
2 Rounds (Do the 3 moves twice – that is set 1)
1 Rope Climb (OR 3 Strict Pull Ups)
4 Strict Handstand Push Up
8 Dumbbell Power Cleans (2×50/35)
-Rest 1:1 b/t sets-
Target Time each set: sub 2 minutes 30 seconds
Time Cap each set: 4
STIMULUS and GOALS
How to Pace: CHALLENGE! high-skilled grip wrecker. Remember, test the first set out with a slightly slower than anticipated pace to see where your upper body endurance is at.
How it should Feel: MUSCULAR ENDURANCE! The pull and push combo with high intensity will attack your upper body relentlessly.
WORKOUT STRATEGY & FLOW
Rope Climbs: Jump high and keep your pulls around 2-3 to the top (15ft). Make sure to chalk up prior and keep the rest short and sweet between reps.
Strict Handstand Push Ups: Low reps, but muscle fatigue will build across sets. The goal should be unbroken but break if needed to maintain efficiency and avoid failure.
Dumbbell Power Cleans: Weight selected should allow for unbroken reps, but maybe break the around 8-9 reps to allow your arms a breather before returning to the rope climbs.
Midline
OPTIONAL
2 Rounds
15 Med Ball Abmat Situps
15 Hanging Knee Raise with Med Ball
15 Oblique twists with medball
:45 Sec Plank
:45 sec Side Plank (each side)
90′ Single Arm KB Overhead Walk
*Rest as needed between sets.
