New Ulm CrossFit – WOD
Warm-up
3 Rounds
10 Single Leg RDLs (each side) (light/moderate)
5 Single Arm Dumbbell Power Cleans (each side) (light/moderate)
3 Strict Pull-Ups
4 Burpees
Mobility
Fr R on wall
Forearm Smash on wall
Metcon
Metcon (Time)
15-10-5
Power Cleans 135/95
5-3-1
Rope Climbs
Target Time: sub 8 minutes
Time Cap: 10 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE!. This workout is going to be a burner. Expect grip fatigue and to be out of breath!
How it should Feel: GRIPPY & GASSY! The power clean/rope climb combo is a grippy one. This workout will show how good your footwork is on the rope climbs and how fast of a pace you can move with!
WORKOUT STRATEGY & FLOW
Power cleans: Keep these quick and snappy. It’s not a ton of reps, but make sure to focus on good leg/hip drive while working through these.
Rope climbs: expect grip fatigue here. Aim to use good footwork and technique to save the grip on these rope climbs. Consistency is key here.
