New Ulm CrossFit – WOD
Warm-up
10 GM + 5 Back Squats
10 Elbow + 5 Strict Press
10 SLD + 5 Front Squats
–THEN–
2 Rounds
:30 Row
5 Push-ups
5 Box Jumps / Step Down
Mobility
Banded Hip T Opener
Banded Front Rack
Squat Hold
Weightlifting
Back Squat (5,5,3,2,1)
5 reps @ 70%
5 reps @ 80%
3 reps @ 90%
2 reps @ 95%
1 rep @ 100%
Front Squat (5,5,5 superset)
5 reps @ 75%
5 reps @ 80%
5 reps @ 85%
* Superset with 7 single leg box jumps (each) + 3 Max rep Vertical Jump
Metcon
Metcon (AMRAP – Rounds and Reps)
7 Minute AMRAP:
10/8 Calorie Row
10 Burpee box jump-overs (24″/20″)
Target Rounds: 6+
Minimum Rounds Before Scaling: 4
STIMULUS and GOALS
This is a quick one but at first glance you may want to come out with near 100% effort but 7 minutes is a lot longer than it may seem! Efficiency on the Burpee Box jumps can save seconds per round which will add up in 7 minutes. This is a burner with a possibility for tons of transitions so save seconds where you can!
WORKOUT STRATEGY & FLOW
Echo Bike: The echo bike with its big fan tends to have a little more resistance than an assault bike so if you are used to an assault bike then this will feel just a little tougher so be ready for that. You should have a small goal each round of getting the bike up to speed as quickly as possible, what that means is if I choose a 400 watt pace for my each bike my goal every time when I get back to the bike would be to get it up to 400 watts as fast as possible. This will save a couple seconds each round which will quickly add up along with smooth burpee box jump overs.
Burpee Box Jump Overs: Choose a rhythm you are used to, with these being relatively small sets of these we can dial up the cadence a touch. Just like the bike we want a small goal in each round of getting right to the box and getting down for the first burpee. By getting over there fast and starting we can save a second or two each round which will add up. If you are comfortable with the jump up, spin, step down technique that can save a ton of energy and can be done quickly. Whatever method you choose for the burpees make sure you are getting your chest down as fast as you can and getting an extra breath on top of the box.
This is a burner HAVE FUN with it!
