New Ulm CrossFit – WOD
Warm-up
3 Sets
1:00 Row
10 Single Arm Floor Press R/L (Light)
20 Step Back Lunge
10 Scap Shrugs
3 – 5 Strict Pull Up
Mobility
Athletes Choice
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner or Individual
AMRAP in 20 minutes
1 Rope Climb
10 Push Ups
25’ Walking Lunge
Wear a weight vest 20/14 for more challenge
*alternate rounds with a partner (or rest 1:1 after each round)*
Target Rounds: 20 (combining partner rounds)
Minimum Rounds before scaling: 14 (combining partner rounds)
If solo: take your score and double it
STIMULUS and GOALS
How to Pace:
GRIND When it’s your time to shine, push and don’t look back. Long workout but reps are short and you always get a break. Pacing should stay the same from start to finish. Try and keep rounds sub 60 seconds back and forth (10+ rounds/ each)
How it should Feel:
MUSCULAR ENDURANCE! The combination of speed and weighted gymnastic movements will only get tougher as rounds progress. Shake out your arms during the rest.
WORKOUT STRATEGY & FLOW
Rope Climb: Jump high and make sure to use your legs first before your arms pull.
Push-ups: It’s only 10 reps, but it’s weighted so break into 2 quick sets if needed to keep a consistent workflow.
Lunge: Short distance so step right into the next lunge without pausing at the top while keeping the standard (reaching full extension).
