New Ulm CrossFit – WOD
Warm-up
3 Rounds
10 PVC Pass through Toe Touches
5 Single Arm SLD (Ea)
10 Alt Goblet Lunges
10 Scap Shrugs +5 KAH
Mobility
Child’s Pose – Thread the needle
Breakdancer – Ankle on rig
Metcon
Metcon (Time)
50 Hang Walking Lunges 50’s/35’s
30 Toes to bar
40 Fr Rack Walking Lunges 50’s/35’s
20 Toes to bar
30 OH Walking Lunges 50’s/35’s
Time Cap: 15 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE then PAIN CAVE!!!! This one is also all about coming out with a smart strategy and knowing your ability on the each individual movement. You should push where you feel confident, and be smooth where you aren’t as comfortable. Small, quick breaks from the beginning would be much better than blowing up on the last 2 movements! Remember that SMOOTH IS FAST! That means a controlled push (~85%) through most of the workout then hammer down for the last 30-40 reps!
How it Should Feel: MUSCULAR ENDURANCE and/or GASSY!! If your pressing endurance and/or overhead gets fatigued, then this one will be mainly muscle fatigue as the limitation. IF you can go fast enough (and have a great overhead game) then, this one will be mainly heart rate.
WORKOUT STRATEGY & FLOW
Lunges: Find a comfortable and solid position for each of the three styles. Take a smart step length (not longer than needed but not awkwardly short) and engage those glutes. A great front rack and overhead position will pay off!
Toes to Bar: A great strategy and smart pacing will be key here!
