New Ulm CrossFit – WOD
Warm-up
Mobility
Metcon
Metcon (Time)
3 rounds
20/16 Cal Row
10 Strict Handstand Push Ups
20 Deadlifts 155/105
10 Burpee Box Jump Overs 24/20
-After all 3 rounds, Rest 1:1 OR rest just 5:00-
3 rounds (each)
20/16 Cal Row
10 Strict Handstand Push Ups
15 Deadlifts 185/125
10 Burpee Box Jump Overs 24/20
SCORE BY TOTAL TIME INCLUDING REST
Target Time each set: 8-9 minutes
Time Cap each set: 12 minutes
STIMULUS and GOALS
This is a moderate/high intensity workout focused on unbroken movements and using the transition between movements as rest.
WORKOUT STRATEGY & FLOW
Standing bike erg: Place the damper between 8-10 and aim for a moderate intensity on the bike.
Deadlifts: these are ideally unbroken throughout or at most one break (adjust weight accordingly).
Strict handstand push ups: these are ideally done in 1-2 sets throughout. Quick breaks and try not to rest on the wall.
Burpee box jump overs: these are all about consistent pace. Work on good footwork up and over the box to minimize fatigue.
Accessory Work
4×10 Back rack lunge steps (step forward) (total) (heavy)
3×10 Pause goblet squats (2 sec pause in bottom) (moderate)
3×50 Banded hamstring curls (seated) (very light)
Here’s a link for the curls:
https://www.youtube.com/watch?v=B0kABjeJ_TY&ab_channel=TestosteroneNationTestosteroneNation
Home WOD
2 Rounds:
10 Big Arm Circles (Forward/Backward)
10 Single Leg Calf Raises (Each Leg)
:30 Single Arm Dumbbell Overhead Hold (R/L) Or Side Plank (R/L)
Metcon
Metcon (AMRAP – Reps)
3 Sets:
1:00 Max Hand Release Push Ups
1:00 Max Mountain Climbers
1:00 Max Alternating Leg V-Ups
1:00 Max Chair Dips
1:00 Rest
——————————————
RX+
3 Sets:
1:00 Max Hand Release Push Ups
1:00 Max Mountain Climbers
1:00 Max Alternating Leg V-Ups
1:00 Max Single Dumbbell Shoulder to Overhead (50/35) *Switch every 10 reps
1:00 Rest
This is a “Fight Gone Bad” style workout.
I recommend counting up! For instance, if you get 30 hand release push ups, start at rep 31 for the first mountain climbers.
Aim for smart sets on the hand release push ups and chair dips.
Aim for unbroken sets on the alternating leg v-ups and the mountain climbers.
