New Ulm CrossFit – WOD
Warm-up
2 Rounds
1:00 Row
10 Air Squats
10 Inchworm w/Push Up
5 Scap Shrugs
Mobility
Pigeon & Couch
Glute Activation
Metcon
Metcon (Time)
3 Sets:
Row 350/300m
30 Air Squats
10 Burpee Pull Ups
-Rest 1:1 b/t sets-
Target Time each set: sub 3
Time Cap each set: 4
STIMULUS and GOALS
How to Pace: SPRINT! We want a little intensity to be primed and ready for the quarter finals this weekend!
If you are not competing this weekend, then feel free to cut loose and really dig in each round!
How it should Feel: GASSY! You should be out of breath from the run and pushing the pace on each movement!
WORKOUT STRATEGY & FLOW
Run: Aim for a fast to faster pace at ~85-90% speed!
Air Squats: Unbroken with a somewhat aggressive cycle rate! Still be sure to hit depth and open your hips at the top! Intentionally cutting range of motion is as bad as shaving reps!!! 🙂
Burpee Pull Ups: Let’s aim to keep these at a smooth, non stop movement pace! You can jump into your pull ups (try to use a bar that is 6″ or more outside of reach). The goal here is to finish strong and have minimal rest between reps!
Movement Prep
Double DB Split Srance RDL
3 x 8 each leg
Weightlifting
Deadlift (5,4,3,2,1 Building (get HVY if it feels good))
OT 2:00
Superset 10 Perfect Push-ups
