New Ulm CrossFit – WOD
Warm-up
2 Rounds
1:00 Row
25 Single Under
15 Banded Good Morning
1:00 Bike
Mobility
Single Arm Front Rack
Thread the Needle
Calf on rig
Weightlifting
Clean and Jerk (5 Sets
1 – 3 Pause DL + 1 Pull + 1 Cln + 1 Jerk @ 65-80
+ 5 Pin Drop Box Jumps)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes
500m Row
50 Double Unders
10 Power Cleans 135/95
25/20 Calorie Bike
50 Double Unders
10 Power Cleans 135/95
WOD NOTES
Each 10m of the Row = 1 rep
Target Rounds: 2+
Minimum Rounds before Scaling: 1.5
How to Pace: GRIND! Not going to win any awards coming out like a racehorse here. Think smooth and steady with a consistent non-stop effort. Control your breathing and rest between movements.
How it should Feel: CARDIO!
Great news! all movements can be completed non-stop/unbroken. It’s also bad news cause it gives you no reason to stop.
Row: It’s the “cash in” of each round. Steady pacing (75%) while keeping your heart rate under control and relaxing your grip on the reload.
Double Unders: Unbroken! Relax your shoulders down, fast wrist and stay light on the feet.
Power cleans: Light, so grip and rip that sucker. Think strong and overly aggressive hips every rep.
Echo Bike : This will be the grind so get the bike up to speed and settle into a steady-moderate effort (70-75%). Wind down the last few calories for a smooth transition.
Cool Down
2-3 minutes of easy cardio
1 minute calf smash (each side)
1 minute ankle dorsiflexion stretch (each side)
