New Ulm CrossFit – WOD
Warm-up
3 Rounds
20 Jumping Jacks
10 Suitcase DL
10 goblet squats (light/moderate)
20 Alternating Leg V Ups
Mobility
Roll Upper Back
Thoracic Extensions over roller
Ankle in lunge
Metcon
Metcon (Time)
3 Rounds
30 Suitcase DL 50/35
30 Stick Sit-Ups (no abmat)
30 Wall Balls 20/14
RX+
50# DB & 30/20 WB
Target Time: 11-13 minutes
Time Cap: 15 minutes
STIMULUS and GOALS
Stimulus for the workout is moderate intensity with sheer grit and grind. You will be testing mentally on this one with how long they are willing to hold on with the Carry and big sets of Wall Balls.
WORKOUT STRATEGY & FLOW
Suitcase DL: Quick, short sets if needed are key to covering a smooth, efficient pace.
Stick Situps: Unbroken/non-stop movement while being as explosive as possible Try to keep the head neutral and breathe at the top of each rep.
Wall Balls: If we break then the rest has to be around 10 secs or less and back on the wall ball. If we go for unbroken then take an extra second after situps to steady the heart rate. Remember to cycle the arms and keep the hips popping to help launch the wall ball up.
Weightlifting
Deadlift (4 x 3 on 4″ riser Drop and reset each rep)
Deficit Clean Deadlift (4in) for load:
– 4×3 @ Building
– rest 60-90 seconds between sets –
