New Ulm CrossFit – WOD
Warm-up
3 Rounds
16 Alt Forward Lunges
5 Single Leg Ecc Pistols
10 Good Mornings
5 Front Squats
Mobility
Roll Upper Back
Barbell Opener
Weightlifting
Split Jerk (1 Tall P Cln + 1 Pause Dip + 1 Pause Sp Jerk x 3 reps x 3 Sets 65%
5 Pin Drop Box Jumps with each set)
Squat Clean and Jerk (1 P Cln to 90 + 1 Cln + 1 Dip + 1 Sp Jerk x 5 (65,75,80,85,90))
Metcon
Metcon (Time)
2 sets:
2-4-6-8-10 Deadlifts (225/155)
1-2-3-4-5 Wall Walks
-rest 2:00 b/t sets-
Target Time each set: 4-5
Time Cap each set: 8
How to Pace: CHALLENGE! Be aggressive and aim to stay fast through the first 5 sets. This workout is aimed to balance a heavy pull from the ground with moderate skilled gymnastics requiring core to extremity body control and high shoulder endurance.
How it should Feel: MUSCULAR ENDURANCE! Muscular Fatigue will likely be the limiting factor with fatigue in the posterior chain and shoulders. It may also be a bit GASSY!
Deadlifts : This weight should be light to moderate (no more than 65% of 1RM)! We want something you can hold for unbroken most to all of the workout!
Wall Walk : These will add up with the 8s and 10s. Start fast on them but not at breakneck speed. Hold on through the last 2 sets and aim to stay moving! Rest briefly on the ground when needed.
Cool Down
Roll Hams & Glutes
QL Stretch
