New Ulm CrossFit – WOD
Warm-up
Metcon
Metcon (3 Rounds for time)
3 Sets:
14 Chest to Bar / RX+ is 10 Bar Muscle Ups
25 HSPU / RX+ 75′ HSW
15 Deadlifts (205/135) / RX+ 225/155
20 Dumbbell Shoulder to Overhead (2×50/35)
-Rest 1:1 b/t sets-
Target Time each set: 5-6 minutes
Time Cap each set: 8 minutes
STIMULUS and GOALS
Stimulus is moderate intensity intervals.
WORKOUT STRATEGY & FLOW
Bar muscle ups: The rep range here should allow you to complete them in 1, at the most 2 sets. The point is to keep intensity up across movements. The 15 reps here are a great opportunity to work on hitting 5-10 at a time without any pauses at the top and making every rep look the same.
Handstand Walk: Only use obstacles if you are proficient at the movement. This workout is designed to break the shoulders down and make the course much more difficult. When you reach this station take an extra few seconds and let your shoulders relax before kicking up. Scale down to one rep over the obstacle, or distance to maintain stimulus.
Deadlifts: The aim is unbroken here. Two sets at most. Take a few breaths before picking up the bar if needed to go for a big set.
*Dumbbell shoulder to overhead: Use good leg drive to get the dumbbells efficiently overhead. The arms will be substantially fatigued by this point. Push for unbroken, if you break, keep the rests short, knowing it’s the last part before you get sufficient rest.
