New Ulm CrossFit – WOD
Warm-up
3 Rounds
:30 Row
6 PVC Pass through
6 PVC Squat Sn
5 BB Front Squats
5 BB Push Press
Mobility
Lacrosse Ball
Rotator Smash
Pec Smash
Wall Hinge
Weightlifting
Power Snatch (5 x 3 (1 Sn Gr P Jrk + 1 H Sn + 1 Sn))
One Weight around 45-55%
Metcon
Metcon (Time)
1000m Row
50 Thrusters 45/35
50 Pull Ups
50 Thrusters 45/35
1000m Row
Target Time: sub 18
Time Cap: 22
STIMULUS and GOALS
How to Pace: STEADY! Jackie with this much more work will require you to be more conservative and not push your limits til the final set of thrusters and row.
How it Should Feel: PAIN! Jackie already hurts and with this much more work, it will hurt even more! Push into the discomfort a little more with each movement completed and then all out on the final 500m on the row!
WORKOUT STRATEGY & FLOW
Row: Steady moderate (~80%) pacing through the first row, then try to hang onto that for the 2nd row, finishing with all you have in the final 500m!
Thrusters: These empty bar thrusters are deceiving and hurt more than they seem capable of! A faster cycle rate will reward you as long as it doesn’t blow you up. Keep your hip drive strong and don’t get lazy with overutilizing your shoulders to press!
Pull ups: Smooth is fast here. Come out with whatever sets you can handle for all 50 and keep your kip efficient!
