New Ulm CrossFit – WOD
Warm-up
2 Rounds
200m Row
20 shoulder taps in push up plank
5 lateral lunges (each side)
1 halfway rope climb
Mobility
Low Lunge Hip Opener
Ankle in lunge
Squat Hold
Metcon
Metcon (Time)
40-30-20-10
Air Squats
20-15-10-5
Push Ups
4-3-2-1
Rope Climbs
Target Time: 7-9 minutes
Time Cap: 12 minutes
STIMULUS and GOALS
How to Pace: STEADY. Treat this as a primer for 22.3 in the sense that we want to hit some intensity but not overdo and movements. Find a higher end pace with intensity that you won’t be blown up with after 7-8 minutes.
How it should Feel: MUSCULAR ENDURANCE. The limiting factor (other than rep speed) would likely be chest or quads fatiguing.
WORKOUT STRATEGY & FLOW
Air Squats: Smooth non stop pace is what we are aiming for!
Push Ups: unbroken or close is doable here as it is a low rep count, so move fast through these and shake out the arms briefly as needed!
Rope Climbs: Smooth is fast here. Don’t feel rushed on these and keep chipping away at reps.
Weightlifting
Squat Clean (6 sets building with pause in receive)
Start around 60% and build each set. Pause for :03 in catch.
