New Ulm CrossFit – WOD
Warm-up
2 Rounds
16/12 Cal Row
8 Single arm DB Floor Press (each side)
8 Double Arm DB Floor Press
Mobility
Athletes Choice
Recommendations:
Pec, Shoulder
Cat Cow
Knee Across Body
Metcon
Metcon (Calories)
5 Sets
AMRAP 3 Minutes
20 Floor Press 135/95
Max Distance Calorie Row
-Rest 1 Minute b/t sets-
Score is calories
Target Calories each set: 30/24+ Calories
Minimum Calories before scaling each set: 10/8
STIMULUS and GOALS
How to Pace: STEADY! We want a consistent score round to round. Push yourself but don’t blow up!
How it should Feel: MUSCULAR ENDURANCE! This is a classic push/pull workout focused on building upper body pressing capacity. The row will have you out of breath but pressing endurance will be the limiting factor for most!
WORKOUT STRATEGY & FLOW
Floor Press: aim for 1-3 sets here. Don’t use over 60% of 1RM for this workout weight.
Row: focus on long strong pulls when you first get into the rower. Don’t waste time on transitions. Make sure to have your foot straps set so that you don’t have to mess with them.
Accessory Work
Optional Pump Session
3 Rounds
10 Strict Pullups – use band to maintain quality if needed
12 Bent Over Double DB Row – moderate weight – maintain quality
12 Banded IT @ maintain quality
15 Bent Over Banded Tricep Extension @ maintain quality
-Rest 3 min b/t round-
