New Ulm CrossFit – WOD
Warm-up
3 Rounds
15 Banded Good Morning
10 Box Jump w/Step Down
5 Front Squats
Mobility
Roll
Upper Back
Thor Extensions
Lats
Front Rack on roller
Weightlifting
Front Squat (8 x 3 @ 92%)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
10 Kettlebell Swings 53/35
10 Box Jumps 24/20
Target Rounds: 10+
Minimum Rounds before scaling: 7
STIMULUS and GOALS
How to Pace: STEADY! We are looking for a consistent pace from round 1 all the way to the 10 minute mark.
How it should Feel: GASSY! The kettlebell is light enough combined with the box jump that you will be out of breath the entire time, but have no reason to stop!
WORKOUT STRATEGY & FLOW
Kettlebell Swings: Each round of these should be done unbroken. To speed up cycle time, you may do the “snatching” style of a kettlebell swing (bending the arms during the swing)
Box Jumps: This is a great time to work on fast box jumps. The further along in the AMRAP you get, the more you should be thinking of bringing your knees to your chest when you jump. This will ensure you clear the box on every rep, no matter how tired your legs get.
Accessory
2 Sets (Not For Time)
20 Stick Sit-Up
60 Second Plank Clock Walk.
20 Seated Landmine Russian twists
