New Ulm CrossFit – WOD

Warm-up

5:00

:30 Row

10 KB Suitecase DL (light/moderate) (each side)

15 Banded good mornings

:20 Side plank (each side)

Mobility

2 sets of:

20 Cossack Squats

15 Thoracic Extensions over roller

Metcon

Metcon (Time)

1200/1000m Row

45 Deadlifts 185/125

*RX+ 225/155*
Target Time: sub 8 – Time Cap: 10

Stimulus for today’s workout is fast and steady. Chipper pace all the way through. Row and deadlift is the perfect combo for “jello legs” so be mindful of the intensity on the row so you can attack the barbell in decent sets.

Great mental test! We know the workout will suck, that’s the point. Get pumped up and see what you can hold.

Weightlifting

CHOOSE power or squat and build over 4 sets of 2 (start around 65-70%)

Snatches on the 1:30

Snatch DL on the 2:00

Power Snatch (4 x 2)

Squat Snatch (4 x 2)

Snatch Grip Deadlift (3 x 3 @ 110% of Snatch)

Work on knuckles down, hips and chest raising together

Home WOD

5:00

25 Jumping Jacks

10 Alternating Leg V-Ups (Total)

15 Air Squats

Metcon

Metcon (Time)

No Equipment:

5-10-15-20-15-10-5

Sit Ups

Jumping Air Squats

Burpees

——————————

Equipment: Label as RX+

5-10-15-20-15-10-5

Sit Ups

Single Dumbbell Goblet Squats (50/35)

Lateral Burpee Box Jump Over (24″/20″)
This is a chipper. Aiming for unbroken sets and utilizing rest between sets.

Sit ups: aim for unbroken here.

Dumbbell goblet squats: these will be tough! Make sure to keep the dumbbell high on the chest and open the hips all the way up at the top of each rep.

Lateral burpee box jump overs: consistency is key here! Pick a smooth pace and keep moving. I recommend step down/step up burpees.

Accessory Work

3 Rounds:

15 Banded Pull Aparts (Tricep Extensions overhead if no band)

10 Bulgarian Split Squats (Each Side)

15 Single Leg Calf Raises (Each Side)