New Ulm CrossFit – WOD
Warm-up
3:00 Row Increasing Intensity
Then
2 Rounds
5 Single Leg RDL (KB) each side
10 Alt V-Ups
5 Hang Cleans (BB)
Mobility
Athletes Choice 5:00
Metcon
Metcon (No Measure)
4 rounds
7 min EMOM
Min 1: 15/12 Calorie Row
Min 2: 15 Kettlebell Swings (53/35)
Min 3: 12/9 Calorie Bike
Min 4: 15 Stick SIt Ups
Min 5: 15/12 Calorie Row
Min 6: 5 Power Cleans (155/105)
Min 7: Rest 1:00
Target time each minute: Sub 40 seconds
Time Cap each minute: 50 seconds — You need at least :10 to transition.
STIMULUS and GOALS
How to Pace: STEADY & CHALLENGE! We want you to maintain a consistent pace minute to minute, but push yourself within each minute to hold onto a fast pace since rest is built in for you!
How it should Feel: GASSY then CARDIO! This one will start out with more elevated heart rate but you will settle into a sustainable discomfort as the workout moves on.
WORKOUT STRATEGY & FLOW
Machines: Work to move fast here and get at least 15 seconds of rest each minute!
GHDS & Kettlebell swings: Smooth and unbroken is the aim. Work to be efficient and use those hips on the swings and launch yourself with your quads and hands on the GHDS
Sandbag Cleans: Pick it up, launch it and get right back to it! Don’t slow down on these and you will get the most rest here!
