New Ulm CrossFit – WOD
Warm-up
3 Rounds
100m Jog
10 Air Squat
5 Inchworm w/Push Up
10 Scap Shrugs
3 Strict Pull Up
Mobility
Roll
Upper Back & Lats
Ankle in lunge
Squat hold
Weightlifting
Front Squat (4 x 2 @ 91%)
Metcon
Metcon (Time)
3 rounds
400m run
40 Air Squats
-Straight into-
2 Rounds
300m Run
30 Push Ups
-Straight into-
1 Round
200m Run
20 Strict Pull Ups
Target Time: sub 20
Time Cap: 25
STIMULUS and GOALS
How to Pace: STEADY! This has all the makings of a classic “Murph Prep” style workout. Attack each section with moderate intensity and try to keep consistent pacing throughout rounds.
How it should Feel: CARDIO!
We are running a lot while performing bodyweight movements. We don’t stop until the end.
WORKOUT STRATEGY & FLOW
Run: The distance decreases, but the pacing should stay the same due to the long grind of the workout. Stay relaxed in your shoulders/hands, and keep your breathing/pacing consistent.
Air Squats: Smooth and steady here. The goal should be to stay unbroken (non-stop) through every set. Don’t pump out the reps!
Push Ups: Break early and often. The rest from the run is enough to keep moderate to big sets. Whatever you do, don’t go to failure.
Strict Pull Up: The cherry on top of the workout! Try to complete in 1-2 sets.