New Ulm CrossFit – WOD
Warm-up
2 Rounds
15 Jumping Jacks
10 Sit Ups, 10 V Ups
10 Inchworms
10 Scap Shrugs
50 Single Unders
Mobility
Banded Pigeon
Banded Couch
Squat Hold on wall
Weightlifting
Back Squat (OT 2:00)
5 reps @ 65%
5 reps @ 70%
5 reps @ 75%
5 reps @ 80%
Front Squat (OT 2:00)
5 Front Squat x 3 sets @65%
Metcon
Metcon (Time)
2 Sets
50 Double Unders
25 Alternating V Ups (No heels down)
10 Burpee Pull Ups (to 6″ above reach)
25 Alternating V Ups (No heels down)
50 Double Unders
-Rest 5:00 between sets-
Include rest in score
Target Time each set: sub 5
Time Cap each set: 7 minutes
STIMULUS and GOALS
Stimulus: High intensity with focus on transitioning smoothly from movement to movement
How it should Feel: Gassy with a high heart rate but you can maintain it since the workout is over quickly!
WORKOUT STRATEGY & FLOW
Double Unders: Move fast here! Cycling reps quickly and wasting no time with the rope is ideal.
V-Ups: We want these unbroken or 2 sets at most with a fluid cycle rate. Use those hands!
Burpee Pull Ups: This is the real crux of this workout. Aim for non stop movement and actually get that pull up bar 6″ or more outside of reach.
