New Ulm CrossFit – WOD
Warm-up
3 Rounds
8 Alternating Step-Ups
25 Singles
5 Single Arm Thrusters
5 SLD + 5 Fr. Sqts
Mobility
Wall Hinge
Figure 4
Laying OH Squat
Weightlifting
Clean and Jerk (Hang C&J – 4 x 5 (50,55,60,65)
Metcon
Metcon (Time)
3 Rounds
25 DB Box Step Ups 50/35 – 24/20
100 Double Unders
50 Wall Balls 20/14
*Scale*
35/25 DB, 150 Singles, 14/10 WB
Target: Sub 18
Cap: 20
How to Pace: STEADY & GRIND!! Not a workout that is won off the start. Smooth is fast here so you don’t blow up on round two with still another to go.
How it should Feel: Lactic threshold! The legs will start to get heavy in this one. Set your pace and concentrate on breathing.
WORKOUT STRATEGY & FLOW
Step-ups: Smooth controlled steps with little to no lost time. Hold on tight for one big set.
Jump Rope: We are looking for unbroken sets only if you are confident on all three sets. Otherwise, plan smart resting points.
Wall Balls: Legs will be tight, heart rate will be jacked, so maybe hit a comfortable set, take a little breather and then settle into quick sets. Be disciplined with your rest because it will be very tempting to overdo it in round one and two.. Push round three hard.
