New Ulm CrossFit – WOD
Warm-up
2 Rounds
1:00 Row
10 PVC Pass Through
10 PVC Overhead Squat
5 PVC Squat Snatch
10 Kip to Swing
10 Alt. Leg V Up
Mobility
Rotator Smash
Thoracic Opener
Metcon
Metcon (Time)
2 Sets
10 Overhead Squat (95/65)
40 Alt. Leg V-Up
10 Overhead Squat (95/65)
20 Toes to Bar
10 Overhead Squat (95/65)
-Rest 3:00 between sets-
RX+ is 115/85
Target Time each set: 3-4
Time Cap each set: 5
STIMULUS and GOALS
How to Pace: GRIND! We want this workout to be a challenge. Reps are set to where they can all be completed non-stop. Control the pace early on and keep movements smooth for a steady breathing pattern. First set should be a “Test Pace” and then we try to maintain or consistently improve.
How it should Feel: MUSCLE ENDURANCE! A lot of squatting, shoulder stability, and core in the workout. Stay controlled with the movements and be ready for the quads to really get tight by the end.
WORKOUT STRATEGY & FLOW
Overhead Squats: Weight should be at or less than 60% of your 1RM with the goal to keep all sets unbroken! Shoulders and core will begin to break down so make sure you are ready before going right into it. Try to squat snatch the first rep every time.
V-Ups: Smooth is fast. Unbroken is great, a short break or two will still get it done. “No Naps!”
Toes to Bar: This is going to be the real test here since 20 reps is that “iffy’ area of do we try for unbroken or not. Be smart and if you have the ability to go unbroken without affecting the squats then push for it, and if not then break into 2 sets sooner than later.
Metcon (Calories)
14 EMOM
E: Cal Bike
O: Meter Row
RX+ is 11/9 Bike, 200/150 Row
RX is based off how hard you push. If you truly give this a strong effort for :45 to :50 per machine, it is RX!
