New Ulm CrossFit – WOD
Warm-up
4:00
6 Single Arm Press (each)
25 Singles
2-4 Strict Pull-Ups
5 GM + 5 Front Squats
Mobility
Roller
Upper Back & Lats
Front Rack on Wall
Weightlifting
Squat Clean (4 Sets Building)
1 Power Clean + 1 Hang Sqt Clean + 1 Sqt Clean
Squat Clean (Heavy Single)
3 Attempts
Metcon
Metcon (Time)
50 Dumbbell Snatches (50/35)
100 Double Unders
25 HSPU (RX+ 100′ HSW)
100 Double Unders
10 Rope Climbs
100 Double Unders
25 HSPU (RX+ 100′ HSW)
100 Double Unders
50 Dumbbell Overhead Squats (50/35)
Target Time: sub 15 minutes
Time Cap: 20 minutes
STIMULUS and GOALS
How to Pace: GRIND! Work to move through and take shorter rest breaks somewhat frequently rather than longer rest breaks. Use transitions as a natural time to breathe. The back half can be just as fast as the first if you pace correctly and stay mentally tough!
How it should Feel: CARDIO. You are going to feel your heart rate by the end of this one!
WORKOUT STRATEGY & FLOW
Dumbbell: The snatches and overhead squats can both be done in bigger sets if you can pull well and get in a good position for the squats. Be more conservative on the snatches and push on the squats!
Double Unders: Bigger sets is also the goal here! Manage your breath and heart rate to make these manageable and work to keep those wrists as the driver of the rope!
Handstand walk: These are completely relative to your ability. If your distance takes over 3 minutes to finish, then scale back the distance.
Rope Climbs: These are in the middle of the workout by design! The chunk of these will take the longest but will also provide an opportunity to separate yourself from the pack! Finishing your set in 2-3 minutes is the goal, and scale back if it takes over 4 minutes to get through them!
