New Ulm CrossFit – WOD
Warm-up
2 Rounds
200m Row (moderate)
10 PVC Pass Through
10 OHS (PVC then Bar)
5 Squat Snatch (PVC then Bar)
Mobility
Roll Upper Back
Barbell Opener
Squat & Reach
Metcon
Metcon (Time)
FULL SEND FRIDAY!!
For time:
21 Squat Snatches (95/65)
42/34 Calorie row
15 Squat Snatches (95/65)
30/24 Calorie row
9 Squat Snatches (95/65)
18/14 Calorie row
Target Time: sub 12
Time Cap: 16
How to Pace: PAIN CAVE!
This is one of those workouts where you just got to move. Lightweight mixed with rowing will light your heart rate up. We want you to approach this like an Open Workout (go hard).
How it should Feel: PAIN! We can not help but emphasize breathing enough. Control off the start and sprint to the finish.
Squat Snatch : Lightweight (-40% or less of 1RM) where sets could possibly be completed in 10+ reps at a time if you had too. Not saying that’s what we want, but I would not be disappointed if that’s what you did. If you do singles, you lose the workout’s whole purpose.
Row : Aggressive, but controlled here (70-80%). It’s like a rocket ship. We want to build up on the pace, and when it’s the final set it’s time to fly! No matter what, you must focus on staying consistent with your breathing pattern.
Accessory Work
3 Sets
:30 KB Hollow Hold (Hold one kb overhead and one down at the chest/armpit) (:15 each arm)
Cool Down
5 minutes of easy rowing
2 minute Couch (each side)
2 minute Pigeon (each side)
