New Ulm CrossFit – WOD
Warm-up
5:00
20 Butt Kickers
10 High Knees
6 Squat Jumps
6 Hang Muscle Cleans
Mobility
Couch
Floor Sweeps
Over the Fence Lunges
Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run
At 12:00 Start Partner WOD
Metcon (Time)
Bike Option: 100/80 Calories
Row Option: 2000/1600m
Metcon (Time)
Partner Full Send Friday
50 Hang Power Cleans (95/65)
600m Run
30 Hang Power Cleans (135/95)
400m Run
10 Hang Power Cleans (165/115)
*Split the cleans as desired, both run*
*Row or Bike if desired*
Row- (700/600) (500/400) – Bike- (35/31) (25/21)
Target Time: 9-11 minutes
Time Cap: 13 minutes (25 on clock)
STIMULUS and GOALS
How to Pace: STEADY! Aim for a steady and consistent pace on this workout.
How it should Feel: CARDIO! Go out at a consistent pace on the running (think 80-85% of your max capacity). Push the cleans since you have help. If you have anything left in the tank going into the last run, you can push the pace there.
WORKOUT STRATEGY & FLOW
Run: Moderate effort here. Focus on using the run to recover the body for the hang cleans.
Hang cleans: aim for quick sets of 5+ on the hang cleans.
Gymnastics
9 min EMOM
min 1: 30 Handstand Shoulder Taps
min 2: 12-15 Russian Pushups
min3: 12-15 Kipping Handstand Push Up
—rest 3 min —
Complete the following:
10 sets of: freestanding or against wall headstand into handstands
*Come down EACH time from handstand & start from dead stop at bottom of headstand.
———————————————————
*Scaled
9 min EMOM
30 Handstand Shoulder Taps
12-15 Tricep Deficit Pushups
8-12 Handstand Push Up from Box
—rest 3 min —
Complete the following:
10 total deficit strict box Handstand Push Up [use 45/25lb plates]
You should have at least 15 second of rest between each skill.
If you find it is too much work within the minute, just work until the 45 second mark per round.
