New Ulm CrossFit – WOD
Warm-up
6:00
45 Singles
8 Hanging Scap retractions, 4 Kip to Swing, 2 Strict Pull Ups
10 Kettlebell Suitcase Deadlifts (moderate) Each
15 Banded Good Mornings
:30 Handstand Hold
Mobility
Banded Shoulder on rig
Squatting banded passthroughs
Band Pull Aparts
Weightlifting
Squat Snatch (1 Hang Snatch + 1 Snatch x 5 Building)
Power Snatch (1 Hang Snatch + 1 Snatch x 5 Building)
Metcon
Metcon (Time)
10 CTB
20 HSPU
15 Deadlift 185/125
20 HSPU
10 Deadlift 275/185
20 HSPU
10 CTB
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RX+ is 10 Ring or Bar Muscle Ups for CTB, 50′ HSW for HSPU and 225/155//315/225 DL
Target Time: 7-8 — Time Cap: 10
STIMULUS and GOALS
This workout is high skilled and focused on moving at a steady pace through each part of the chipper.
Attack each portion with some aggression but leave enough in the tank to keep a fast pace in the back half!
WORKOUT STRATEGY & FLOW
Muscle Ups: We’d love 2 sets on most of these. Break into 3 if needed, but scale if you must drop to 4 sets. Don’t get lazy on your ring dip kip!
Handstand Walk: We’d love this to be 2 quick 25’ sets or an unbroken 50’. Breath when upside down! This will help in transition!
Deadlift: We want this to be a moderate and moderate/heavy weight but not over 70% 1RM for the 2nd weight.
