New Ulm CrossFit – WOD
Warm-up
3 Rounds
1:00 Row
5 Inchworms (w/ pushups)
10 Lateral Lunges
5 Burpees
Mobility
Scorpion
Child’s Pose
Metcon
Metcon (3 Rounds for time)
3 Sets (1 Set every 7 Minutes)
15-12-9
Calorie Row
Lateral Burpees Over Rower
Target Time each set: sub 4 minutes
Time Cap each set: 6 minutes
STIMULUS and GOALS
This is a sprint workout. Go out hard and hold on!
WORKOUT STRATEGY & FLOW
Row: Hard pace here.
Burpees push the pace here. Stay tough and make it hurt!
Weightlifting
3 sets:
1 Pause Squat Clean + 1 Pause Sp. Jerk
Squat Clean and Jerk (Build to HVY 1)
Home WOD
2 Rounds:
1:00 Marching
10 Inchworms
:30 Handstand Hold Or :30 Plank
Metcon
Metcon (2 Rounds for time)
3 Rounds:
20 Hand Release Push Ups
30 Alternating Box/Chair Step Ups (Total)
-Rest 3 Minutes-
3 Rounds:
20 Hand Release Push Ups
30 Alternating Box/Chair Step Ups (Total)
————————————
RX+
3 Rounds
30’ Handstand Walk
30 Alternating Hang Dumbbell Snatches (50/35)
-Rest 3 Minutes-
3 Rounds
30’ Handstand Walk
30 Alternating Hang Dumbbell Clean and Jerks (50/35)
These are moderate pace workouts.
Hand release push ups: aim for smart sets on these. It is a total of 120 hand release push ups and they will add up fast.
Box/chair step ups: aim for unbroken sets here. Focus on relaxing the arms so that they can recover for the push ups.
Accessory Work
3 Sets:
21 Glute Bridges
7 Split Stance Lunge (Elevated rear foot – each side)
7 – 1 and ¼ Goblet Squat (Squat below parallel + up halfway + back below parallel + up all the way)
