New Ulm CrossFit – WOD
Warm-up
3 Rounds
200m Run (Speed Up Each Round)
5 SLD
5 Front Squats
6 Alt B.R. Lunges
Mobility
3:00 Atletes Choice
1-Mile Run (Time)
Max Effort 1-Mile Run
Metcon
Metcon (AMRAP – Reps)
AMRAP 3 Minutes
200m Run + 10 Air Squats
Max Power Cleans (155/105)
-Rest 2 Minutes-
AMRAP 3 Minutes
200m Run + 20 Air Squats
Max Front Squats (155/105)
-Rest 2 Minutes-
AMRAP 3 Minutes
200m Run + 30 Air Squats
Max Back Rack Lunges (155/105)
RX+ 185/125
Score is number of reps after the run is done
Target Reps each set: 16+
Minimum reps before scaling each set: 8
STIMULUS and GOALS
Stimulus for the workout is high intensity on the bike while being steady on the bag. Goal should be to set the tone early and hang on.
WORKOUT STRATEGY & FLOW
RUN: Whatever bike you use the pacing should be moderate-high (80%+). Stay upright and breathe with a goal Sub 65 seconds.
Power Cleans: Take a deep breath and try to keep a steady pace. Getting back on the bag is key, so try and keep reps flowing with a goal of 1 clean every 5-8 seconds.
Front Squats: Get the bar to rest on the shoulders if possible to allow for better breathing and try to move for 10+ reps before dropping.
Lunge: Keep chest tall to keep the lungs open. See if you can move for the rest of time within the 3 minutes.
