New Ulm CrossFit – WOD
Warm-up
4:00
25 Singles
10 Single DB Fr Squats
10 Alt V-Ups
10 Single DB OH Press
Mobility
Banded T Hip Opener
Squat Hold
Weightlifting
Back Squat (3 x 6 Tempo @ 30-40% (1 weight))
3×6 tempo (4:0:3:0) = 4 second descent and 3 second ascent, no pause at top or bottom
*Score 1 load for all 3 sets*
Shoulder Press (3 x 6 Tempo @ 30-40% (1 weight))
3×6 tempo (4:0:3:0) = 4 second descent and 3 second ascent, no pause at top or bottom
*Score 1 load for all 3 sets*
Metcon
Metcon (AMRAP – Rounds and Reps)
20-minute AMRAP
8 Dumbbell Thrusters (2×50/35)
12 Toes To Bar
48 Double Unders
Target Rounds: 15+
Minimum before scaling: 10
STIMULUS and GOALS
How to Pace: STEADY. This Open workout is all about pacing correctly from the beginning. You want to pace round 1 so you can keep your last round at the same speed or even faster. Build intensity as you go. 20 minutes is a long time!
How it should Feel: CARDIO & PAIN!! This one is going to hurt. The cardio can be the most of the workout if you pace correctly. The pain will come in near the end, but once it shows up, it’s not leave until it’s over. Make it aerobic as long as possible. At the 15 minute mark or so, settle into the discomfort and use counting the reps as a distraction over waiting for the clock to finish for you.
WORKOUT STRATEGY & FLOW
Dumbbell Thrusters: These will be challenging to hold onto unbroken throughout but we want you to if possible. Rest a little extra before and after sets as needed. Breathe through and use the hips to rocket the weights off your shoulders.
Toes to bar: These will add up with grip fatigue but we want you to focus on tight core and fluid kipping which can save you in later rounds
Double Unders: We’d love for these to be as much active recovery as possible. The more you can keep your heart rate under control with unbroken sets the better.
