New Ulm CrossFit – WOD
Warm-up
2 Rounds
1:00 Row
10 Scap Shrugs
10 Scap Push-Ups
:30 Row Faster
10 Pause Squats
Mobility
KB on Knee – Ankle
Low Lunge
Cobra
Metcon
Metcon (3 Rounds for reps)
7 Min AMRAP
200m Row
10 Strict Pull-Ups
-Rest 3 Min-
7 Min AMRAP
200m Row
15 Push-Ups
-Rest 3 Min-
7 Min AMRAP
200m Row
25 Air Squats
Target Rounds each set: 4+
Minimum Rounds before scaling: 3
Every meter on the row = 1 rep
STIMULUS and GOALS
How to Pace: STEADY! The desired stimulus is moderate pacing. We want consistent pacing on the runs with smooth bigger sets on the body weight movements. Aim for consistent round times throughout each workout.
How it should Feel: CARDIO! The amount of work and time domain here will make this a primarily cardio feel.
WORKOUT STRATEGY & FLOW
Row: Row is always 200m, even as reps on body weight movements increase across AMRAPs. The goal is always the same, keep intensity moderate and don’t come out hot early on in the workout. Keep shoulders relaxed and find a steady breathing pattern that doesn’t jack the heart rate up. Try and keep the Row around 60-90 seconds at the most
Strict Pull-up: You should focus on small sets from the beginning of this AMRAP. Doing larger strict sets will result in burn out in later rounds and decreased intensity.
Push-ups: Similar to pull-ups, you should do short, fast sets to avoid burnout. Be sure that your chest makes contact with the floor.
Air squats: You can work reps off in steady sets. Try to keep moving non-stop and be sure to breathe at the top of each rep. Don’t go so fast that you end up missing full extension at top of rep and below parallel at bottom or rep.
Midline
2-3 Rounds in remainder of class
15 Abmat Sit-ups
40 Flutter Kicks
30 Sec Plank
20 KB Fr. Rack Left/OH Right March
20 KB Fr. Rack Right/OH Left March
30 Sec plank
40 Flutter Kicks
15 Abmat Sit-ups
-Rest 1 minute b/t rounds-
