New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Easy Shuttles

Easy Row

Active Spidermans

:15 Seconds

Faster Shuttles

Faster Row

Air Squats

Mobility

Ankle Foam Rolling – 30 Seconds Each Leg

Ankle Stretch – 30 Seconds Each Leg

Movement Prep

Row – Force Curve

The force curve display on the C2 Rower is a valuable tool that is often underutilized. The smoother the curve on the screen, the smoother the applied force. The more area under the curve, the greater the force applied. A curve that looks like a mountain range means that the transition from legs to torso to arms can be improved. A curve that has a sharp peak at the beginning or the end means that athletes are maxing out their power at the beginning or the end of their stroke. Athletes can watch this force curve during their 3 minutes on the rower to help strengthen their rowing technique.

Sit-ups

Eccentric

One part of the sit-up that is often overlooked is the eccentric portion. There is sometimes the tendency for athletes to really slowly control the descent back to the ground. If done for many reps in a row, this can become very taxing on the midline. Letting gravity do some of the work will limit this fatigue and allow for an easier concentric portion of the movement.

Metcon

Metcon (AMRAP – Reps)

3 Rounds:

3:00 Calorie Row

2:00 10m Shuttle Sprints

1:00 Sit-Ups

Rest 2 Minutes Between Rounds