New Ulm CrossFit – WOD
Warm-up
2 Rounds
35 Singles
10 Scap Shrugs
5 Kip to swing
10 Box Jumps w/ Step Down
5 Inch Worms w/ Push-Up
Mobility
Roller
Upper Back
Lats
Metcon
Metcon (AMRAP – Reps)
4 Sets
AMRAP 3 Minutes
20 PullUps
10 Box Jump Overs 24/20
Max effort Wall Walks
-rest 1 minute between rounds-
Score is number of WALL WALKS ONLY
Target Reps each set: 8+
Minimum Reps before scaling each set: 2
STIMULUS and GOALS
How to Pace: SPRINT. 3 minutes will go fast! Go out hard to finish the first 2 movements, so you will have time in the walk walks to maintain unbroken sets and consistent movement. This is a “go” type workout so you work to have plenty of time in the Wall Walks.
How it should Feel: GASSY!. You are going to feel super winded from these high intensity sets.
WORKOUT STRATEGY & FLOW
Pull-Ups: We want to try to do this in quick sets with little rest if we jump down to break. If you know that you will need to break, focus on smart sets from the beginning to keep the rest portion short.
Box jump overs: Push the pace here to get to the wall. You may clear the box or jump on and over. We don’t recommend rebounding them all.
Wall walks: Pick a pace and stick with it! Try to slow down breathing and use muscles and tension to get max effort each set on theses. Try to find a rhythm that you can hold for the remainder of each set.
Midline
Metcon (Time)
4 Rounds for quality
10 Overhead Plate Sit-ups
10 Hollow Rocks
10 Strict Hanging Leg Raise
10 Standing Banded Pallof Press (each side)
40 KB Front Rack Marches
