New Ulm CrossFit – WOD
Warm-up
2 Rounds
1:00 Row
8 single leg dumbbell RDLs (light/moderate) (each side)
8 single arm dumbbell upright rows (light/moderate) (each side)
0:30 handstand hold
6 Knee Above Hip
Mobility
Athletes Choice 5:00
Metcon
Metcon (Time)
50/40 Calorie Row
50 V-Ups
50/40 Calorie Row
50 Toes To Bar
50/40 Calorie Row
100 Air Squats
50/40 Calorie Row
50 Toes to bar
50/40 Calorie Row
50 V-Ups
50/40 Calorie Row
*If you’d like to run, sub in a 500m run for each row*
Target Time: 25-30 minutes
Time Cap: 40 minutes
Scaled reps example:
40/32 Calorie Row
35 V-Ups
40/32 Calorie Row
35 Toes To Bar
70 Air Squats
40/32 Calorie Row
35 Toes to bar
40/32 Calorie Row
35 V-Ups
40/32 Calorie Row
STIMULUS and GOALS
This a LONG chipper with a big core and row focus
WORKOUT STRATEGY & FLOW
Row Calories: Aim to come out at a moderate pace and don’t ramp up the intensity until the final 2 rows.
Air Squats: Go for smooth reps here and see how many you can do without stopping.
V-Ups: Aim for bigger sets here, use those legs extending and hands coming forward for momentum!
Toes to bar: Your core will be very fatigued here. We’d rather have smaller sets with faster pacing over big sets with lots of rest.
Home WOD
2 Rounds:
1:00 Single Unders Or Jumping Jacks
20 Cossack Squats (Total)
Metcon
Metcon (4 Rounds for time)
No Equipment:
Every 4:00 (4 sets)
50 Air Squats
20 Box Jumps OR Tuck Jumps
—————————————–
Equipment:
Every 4:00 (4 sets)
15/15 Single Dumbbell Thrusters (50/35)
50 Double Unders
This workout is hard effort sets! With lots of leg burn and lung burn.
Single dumbbell thrusters: aim for unbroken reps here. Complete 15 reps per arm for a total of 30 reps each set. Switch arms when needed, as long as you hit 15 reps per arm.
Double unders: aim for unbroken reps here. Relax the shoulders. Sub 75 single unders if needed.
Accessory Work
3 rounds:
10 Windmills (Each Side)
20 Deadbugs (Controlled)
1:00 Superman Hold
