New Ulm CrossFit – WOD
Warm-up
3 Rounds
1:00 Row Increase intensity each round
10 Inchworms with pushup
10 Lateral jumps over the rower (line hops if not jumping rower)
Mobility
Child’s Pose (reach left :30 then right for :30)
Cobra Pose (1:00)
Metcon
Metcon (8 Rounds for time)
8 Sets (1 Set every 2 Minutes)
12/10 Calorie Row
12 Burpee over Rower
Target Time each set: sub 1 minute
Time Cap each set: 1 minute 30 seconds
STIMULUS and GOALS
This is a sprint workout so go FAST!!!
WORKOUT STRATEGY & FLOW
Row: This is a hard effort here! Aiming for 1300+/1100+ pace if rowing is in your wheelhouse.
Burpees over rower: Keep these quick. Try to keep the jump up and down over the rower for speed, while keeping your body low to the ground.
SCALING
The SCALING aim is to maintain a hard effort throughout.
Scaling Example to finish near the target score:
8 Sets (1 Set every 2 Minutes)
10/8 Calorie Row
10 Burpee over Rower
Accessory Work
3×6-10 Dumbbell Single Arm Strict Press (Seated or Standing)
3×10-15 Dips (Ring or Box)
3x max effort strict pull-ups (only rest 1:00 after each attempt)
Feel free to roll through in rounds
-then-
3 sets
30 Second Side Plank (each side)
20 Deadbugs
20 Alternate V-Ups
Home WOD
4:00 Clock:
8 Dynamic Squat Stretch
4 Burpees (Step Down/Step Up)
32 Flutter Kicks (Total)
Metcon
Metcon (Time)
50 Air Squats
50 Sit Ups
100 Air Squats
50 Sit Ups
50 Air Squats
———————-
RX+
50 Dumbbell Goblet Squats (50/35)
50 Sit Ups
50 Dumbbell Goblet Squats (50/35)
50 Sit Ups
50 Dumbbell Goblet Squats (50/35)
This is a classic chipper. Big sets of reps. Start out slow and build from there! Don’t ever go to complete failure.
Air squats: Aim to keep these in sets of 15 reps or more. Don’t rush the reps and hit full range of motion.
Sit ups: Consistency is key here! Pick a pace and keep moving.
Accessory Work
3 Rounds
10 Tempo Double DB Bench (2 sec down/ fast up)
10 Tempo Double DB Bent Row (2 sec down/ fast up)
10 Seated Alt. DB Curls (each side)
