New Ulm CrossFit – WOD
Warm-up
3 Rounds
1:00 Row
10 Front Squat
5 Strict Press
50 Single Under
Mobility
Wall Hinge Shoulders
Calf on rig
Thread the needle
Metcon
Metcon (Time)
Partner Throwdown Friday:
500m Row (same time)
45 Thrusters (95/65) (split)
300 Double Unders (split)
45 Thrusters (95/65) (split)
500m Row (same time)
Individual Version:
500m Row
25 Thrusters (95/65)
150 Double Unders
25 Thrusters (95/65)
500m Row
Target Time: sub 15
Time Cap: 18
STIMULUS and GOALS
How to Pace: STEADY! We want to be nice and smooth all the way through. Most of the work will be on the thrusters and double unders so really dig in there.
How it should Feel: LACTIC ACID PARTY! Those shoulders will be burning and legs on fire so staying poised and smooth will be key.
WORKOUT STRATEGY & FLOW
Row: Think a nice moderate-fast pace at the beginning and then closer to fast-faster at the end of each set.
Thruster: The key will be keeping these in bigger to unbroken throughout. Slow down your pace if you have to so that you can ensure that.
Double Under; These should be smooth and in bigger chunks. Stay calm and breathe through each rep.
