New Ulm CrossFit – WOD
Warm-up
5:00
10 Jumping Jacks
:30 Handstand Hold
10 Kip-to-Swing
10 Step Back Lunge
Mobility
Banded Shoulder Drills
Low Lunge Hip Opener
Down Dog to Cobra
Metcon
Metcon (2 Rounds for time)
2 Sets:
15 HSPU
15 Toes to bar
50’ DB Fr. R. Lunge (2x50s/35s)
15 Toes to bar
15 HSPU
-Rest 1:1 b/t Sets-
Target Time each set: 3-4
Time Cap each set: 5
STIMULUS and GOALS
How to Pace: CHALLENGE! Push the pace here, but don’t go out full force. THis is a good primer for gameday on Friday.
How it should Feel: Gassy. The 1:1 built in rest will allow you to keep a fast pace with big sets and be a bit gassed by the end of each interval.
WORKOUT STRATEGY & FLOW
Handstand walk: aim for 1-2 sets here. Focus on your breathing and a relaxed grip as you move.
Toes to bar: aim for 1-2 sets here. If you have to break, shake it out quickly before jumping up again.
Double kettlebell front rack lunge: aim to keep these in 50’ unbroken sections. Relax the grip and rack the kettlebells high on the shoulders.
Weightlifting
Squat Clean (2 Deadlifts + 1 H. P. Cln + 1 Sqt Cln)
2 Sets at 65-70%
2 Set at 70-75%
2 Set at 75-80%
