New Ulm CrossFit – WOD
Warm-up
3 Rounds
35 Singles
5 Burpees
5 Wall balls
20ft Single Dumbbell Front Rack Lunge (moderate) (each side)
Mobility
Low Lunge
Pigeon
Squat Hold
Weightlifting
Floor Press
5 reps @ 80%
3 reps @ 90%
1 rep @ 95%
5 reps @ 85%
3 reps @ 95%
1 rep @ 97%
1 rep @ 100%
1 rep @ 100%+
Metcon
Metcon (Time)
50 Wall Balls (20/14)
200ft Fr. Rack DB or KB Lunge 50s/35s
50 Wall Balls (20/14)
Target Time: 7-8 – Time Cap: 10
STIMULUS and GOALS
Consistency and smart sets are key here.
We are working on building leg endurance here.
WORKOUT STRATEGY & FLOW
Wall balls: aim for smart sets from the beginning. Sets of 15-20. The wall balls are challenging but only 2 sets so keep pushing through.
Front rack dumbbell lunge: aim for sets of 50’ unbroken. Quick rest to shake out if you need it!
Gymnastics
8 minutes
Every 30sec
1st 30sec (at 0:30, 1:30, 2:30…..)
•RX version:to floor.
•Scaled Version: 4 box pike HSPU
2nd 30sec (at 1:00, 2:00, 3:00…..)
•RX version:4 handstand shoulder taps (right/left =1)
•Scaled Version: 4 handstand shoulder taps off box or handstand shoulder taps against wall (right/left =1)
*You will do 8 Sets of Each and 16 TOTAL Sets.
