New Ulm CrossFit – WOD
Warm-up
3 Rounds
35 Singles
5 Inchworm w/ push-up
5 Box Jumps (Step Down)
5 Power C & J (empty bar)
Mobility
1:00 Each Side
Banded Front Rack Stretch (Band under foot)
Low Lunge (elbows on floor if possible)
Metcon
Take 5:00 to find working weight
Metcon (Time)
3-6-9-12-9-6-3
Power Clean and Jerk (155/105)
Burpee Box Jump Over (24″/20″)
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Example of scaled:
115/80 with Burpee box step overs
Target Time: 7-8 – Cap: 12
STIMULUS and GOALS
This is a moderate/hard effort stimulus that is simply a grind. It’s a classic crossfit couplet style workout designed to keep you moving fast throughout.
This is a good time to practice smooth transitions between the bar and box.
WORKOUT STRATEGY & FLOW
Clean and jerks: aim to keep the smaller sets touch’n go if you love them. If needed, go quick singles to stay moving fast on larger sets. Pick a pace that you can keep moving at. No long breaks here!
Burpee box jump overs: consistency is key here. Pick a pace that you can keep moving at with no breaks. Quick step up burpees are recommended.
Accessory Work
Can be gone through at an easy pace or as fast as possible
Remainder of class, but put a 15-20:00 cap on it.
Weida Core (Time)
25 Sit-ups
25 4 Count Flutters
25 Sit-ups
25 Leg Raises
25 Sit-ups
25 Hello Dolly’s
25 Sit-ups
25 Crunches
25 Sit-ups
25 Russian Twists
25 Sit-ups
25 4 Count Flutters
