New Ulm CrossFit – WOD

Warm-up

2 Sets

50 Singles

10 Single leg kettlebell RDLs (light/moderate) (each side)

10 Walkouts w/ push up

15 Russian kettlebell swings (moderate)

Mobility

PVC Active Fr Rack (:03 active, :03 relax, :03 stretch)

Low Lunge (1:00 each)

Metcon

Metcon (2 Rounds for time)

12-10-8

Power Clean 185/125)

24-20-16

Burpee Box Jump Over 24/20

-Rest 3:00-

10-8-6

Power Clean 185/125

20-16-12

Burpee Box Jump Over 24/20
Target Time Set 1: 8-10 minutes

Target Time Set 2: 7- 9 minutes

Time Cap set 1: 12 minutes

Time Cap set 2: 10 minutes

STIMULUS and GOALS

For the stimulus we should aim to maintain a consistent time frame from rep to rep. This means there really isn’t a way to go unbroken with these types of movements but we want intensity high while trying to rest as little as possible between reps/movement.

Accessory Work

Any Extra Time Work On: 1-3 Sets

:30 Jump Rope

10 Chin Pull-Up (use weight if you can)

:30 Jump Rope

50’ Mini Banded side step (each way)

Home WOD

Metcon (2 Rounds for time)

30-24-18

Any Object Ground to Overhead

15-12-9

Hand Release Push Ups

-Rest 3:00-

24-18-12

Any Object Ground to Overhead

12-9 -6

Hand Release Push Ups
Score the first part as round 1 for time and the second separately as round 2. Do NOT go through all of it twice!

These are two different workouts. The first one is longer than the second. Aim to break up the reps smart on the first workout and go for close to unbroken on the second.

Object ground to overhead: If you have a plate, use that! If not, grab an object from around the house. For instance: a book, backpack, etc!

Hand release push ups: Start out with a big chunk each set. Then chip away from there! Make sure to touch the chest to the floor and completely extend the arms at the top!

Accessory Work

HOME

3 Sets:

10 Glute Bridges (Weighted if possible)

10 Split Squat w/ weight if possible (elevated rear foot – each side)

10 Single Leg RDL w/ weight if possible (each side)