New Ulm CrossFit – WOD
Warm-up
3 Rounds
35 Singles
5 SLD + 5 Hang Clns
10 Scap Shrugs
5 BB Curls
Mobility
Roller
Upper Back – Lats
Quads – Hamstrings
Ankles/Calves on rig
Weightlifting
BB Warm Up With Tall Clns
Power Clean (3,3,2,2,2,1,1,1 Building)
Metcon
Metcon (Time)
100-70-50 Double Unders
16-12-8 Strict Chin Ups
Target Time: sub 6
Time Cap: 9
STIMULUS and GOALS
How to Pace: CHALLENGE! The rope will fatigue the arms, shoulders and biceps a bit for those Strict Chin Ups so complete large, manageable sets if possible.
How it should Feel: GRIPPY! Those arms will be on FIRE. Stay smooth on double unders and grit through it!
WORKOUT STRATEGY & FLOW
Double Unders: Be mindful of what is after this when you start to feel the burn, take a rest and shake it out.
Chin Ups: We are building that bicep pulling strength. Remember to come down to full extension at the bottom of each rep.
