New Ulm CrossFit – WOD
Warm-up
4:00
8 Scap Shrugs + 1-3 Strict Pull-Ups
10 Barbell GM
5 Hang Cleans
5 Push-Ups
Mobility
Couch
Pigeon
Low Lunge
Weightlifting
Don’t exceed 65%
Squat Clean (2 x 3 TnG)
Squat Clean (3 x 2 TnG)
Deadlift (3 x 3 at or below 65%)
Metcon
Metcon (3 Rounds for time)
3 sets (1 Set every 3 Minutes)
3 Strict Pull-Ups
20 KBS – A 53/35
20 Push Ups
Target each set: 1:30 seconds to 1:45 – Cap – 2:00
STIMULUS and GOALS
How to Pace: SPRINT! This workout is going to be a shoulder and chest pump! We want you to move as fast as possible each set since the built in rest is advantageous and movement volume should allow you to move quickly!
How it should feel: LACTIC ACID PARTY! We will be working on push up volume while under fatigue.
WORKOUT STRATEGY & FLOW
Strict Pull-Ups: Ideally unbroken, but fast singles are ok.
KBS: Utilize those hips! Save the arms for pushups
Push Ups: Most of us need to break smart on the beginning sets. Aim for sets of 5+ throughout. If you are a push up ninja – try for 1-2 sets.
