New Ulm CrossFit – WOD
Warm-up
4 Rounds
:30 Row (Increasing Intensity)
5 Strict Press
10 V-Ups
Mobility
Pec Smash on wall
Medial Pec Stretch
Alternating Scorpion
Metcon
Metcon (Time)
Row 500m
20 Bodyweight floor presses
Row 1000m
15 Bodyweight floor presses
Row 2000m
10 Bodyweight floor presses
Target Time: sub 18 minutes
Time Cap: 25 minutes
STIMULUS and GOALS
How to Pace: STEADY. Work to hold sustainable pacing on the row and manageable sets on the bench press. Don’t blow up anywhere!
How it should Feel: MUSCULAR ENDURANCE & CARDIO. The pump on the bench press will catch up! The row is a chance to allow the chest to recover and use your aerobic engine to make up some time. The opposite is true while you bench! Allow your heart rate to recover while your upper body does the work!
WORKOUT STRATEGY & FLOW
Row: A moderate pace from the beginning is the aim. Don’t get sucked into a fast 500m. Remember the 2000m is coming and is where we can hang onto our pace
Floor Press: Your muscular stamina will completely dictate how you do here! Be conservative to start and aim to open with sets you can hold onto throughout!
Weightlifting
Deadlift (3 x 8 OT 2:00)
Superset with 8 Single Leg DB RDL each side.
