New Ulm CrossFit – WOD
Warm-up
5:00
20 Singles
8 Spidermans
10 Scap Shrugs
5 Kips
Mobility
Calves on Post
Ankle in Lunge
Seated Forward Fold
Metcon
Metcon (Time)
3 Rounds
75 Double Unders
22 1 Arm Dumbbell Front Rack Reverse Lunge 50/35
18 Toes to bar
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If scaling movements:
100 Singles
28 Bodyweight Rev Lunges
25 KAH or TAH
Target Time: 12-14
Time Cap: 17
RX+ is 100 Dubs, 28 DB Lunges, 25 TTB
STIMULUS and GOALS
Moderate stimulus and pacing with strategic rest within each set of the three movements. You should be conscientious of avoiding burnout on each of these movements and break them up into manageable sets in order to maintain intensity across rounds.
Approach here can be similar to a chipper style workout with the goal to keep close round times.
Accessory Work
3 Rounds
20 Banded Glute Bridge
15 Single Arm Bent Over Row R/L (Moderate)
1:00 Side Plank R/L
20 Cossack Squat
Home WOD
6:00 Clock:
30 Single Unders Or Jumping Jacks
10 Stepback Lunges (Total)
10 Hip Bridges
Metcon (Time)
No Equipment:
4 Rounds:
50 Plate Hops/Line Hops
30 Stepback Lunges (Total)
20 Alternating Leg V-Ups
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Equipment Label as RX+
4 Rounds:
50 Double Unders
30 Single Dumbbell Stepback Lunges (50/35)
20 Alternating Leg V-Ups
This is a moderate/hard effort for time.
Double unders: aim to keep these in sets of 30+ throughout. If you don’t have double unders, sub 75 single unders.
Single dumbbell stepback lunges: aim to keep these in 1-2 sets throughout. Stand tall and make sure to hit full range of motion.
Alternating leg v-ups: aim to keep these in 1-2 sets. Try and recover your breath here as much as possible
Accessory Work
3 Sets:
10-15 Bent Over Single Arm Rows (Each Side)
15 Single Leg Calf Raises (Each Side)
:45 Side Plank Hold (Each Side)
