New Ulm CrossFit – WOD
Warm-up
3 Rounds
15 Banded Good Mornings
5 Deadlifts (adding weight)
6 Box Jump w/Step Down
:20 HSH or Plank
Mobility
Knight to Hamstring
Elevated Pigeon
Banded Glutes
Metcon
Metcon (Time)
42-30-18
Deadlift (155/105) (135/80)
Box Jump Overs (24/20)
Target Time: sub 8
Time Cap: 11
How to Pace: CHALLENGE!
You can push harder than you think here, but not at the expense of missing a box jump. Be Careful!!
How it should Feel: LACTIC ACID PARTY and MUSCULAR ENDURANCE! Posterior chain wrecker! Lightweight with bodyweight will make for a nasty couplet.
Deadlift : Lightweight (-40% or less of 1RM), be aggressive with the sets, but be mindful of hamstring fatigue. Keep the breaks short and breathe through the motion. Alternate mix grip every break. The goal should be 2-3 sets per round.
Box Jump Overs : This is where you can lose the workout. Pacing needs to be whatever allows you to stay moving. Depending on your legs, just be overly aggressive with every jump. Do NOT rebound. Step down and try to go right into the next jump.
Accessory Work
3 Sets
10 Floor Press
10 Supinated Grip Barbell Row
Cool Down
1:00 Hamstring Smash
1:00 Seated QL Stretch
