New Ulm CrossFit – WOD
Warm-up
3 Rounds
:30 Row Buidling Intensity
8 GM + 4 Back Squats
8 Reverse Lunges
Mobility
Pigeon
Ankle
Squat Hold
Weightlifting
Back Squat (5 x 5 @ 80-85% Building — Small Jumps)
Metcon
Metcon (4 Rounds for reps)
4 sets:
AMRAP 3 Minutes
300/250m Row
30 Air Squats
Max Step Back Lunges (35s/20s)
-Rest 1 Minute b/t sets-
330/280 is the rep total done BEFORE any lunges
Target Reps each set: 360/310+ (30+ lunges)
Minimum Reps before scaling each set: 340/290 (10 lunges)
STIMULUS and GOALS
How to pace: Grind. These are quick amraps! Go out at a hard effort and maintain that pace each set.
How it should Feel: Lactic acid party. Expect the leg burn!!! We are training ourselves to push through and recover from lactic build up in the lower body round to round with limited rest.
WORKOUT STRATEGY & FLOW
Row: Go out at a hard pace. Aim for a fast pace!
Air squats: these should be unbroken and quick. Don’t get toesy in these and stay upright, but push your cycle rate.
Lunges: We want non stop movement to finish each AMRAP.: Push the pace and make sure to hit full range of motion each rep (knee “kisses” the ground and reach full extension on standing)
