New Ulm CrossFit – WOD
Warm-up
3 Rounds
4 Bottom Half Burpees
8 Scap Shrugs
2 Strict Pull-Ups
4 Hang C & J
Mobility
Roll Upper Back 1:00
Low Back Specific :30ea
Thoracic Complex 12 Each
Metcon
Metcon (6 Rounds for reps)
0:00-3:00
15 Burpees
Max Rope Climbs
-Rest 1:00-
4:00-7:00
15 Burpees
Max Power Clean and Jerks (135/95)
-Rest 1:00-
8:00-11:00
15 Burpees
Max Power Snatches (135/95)
-Rest 1:00-
12:00-15:00
15 Burpees
Max Rope Climbs
-Rest 1:00-
16:00-19:00
15 Burpees
Max Power Clean and Jerks (135/95)
-Rest 1:00-
20:00-23:00
15 Burpees
Max Power Snatches (135/95)
Target reps sets 1 & 4: 4+
Target reps sets 2, 3, 5 & 6: 8+
Minimum reps before scaling sets 1 & 4: 2
Minimum reps before scaling sets 2, 3, 5 & 6: 4
STIMULUS and GOALS
How to Pace: Steady! The volume will add up so aim to maintain a speed on the run you can hold throughout and not stop moving on the work after the run!
How it should Feel: CARDIO! This longer piece will be a mainly aerobic one when its all said and done!
WORKOUT STRATEGY & FLOW
Run: We want a fast (75-80%+ intensity) for each run, but be able to begin performing work once you finish the last meter. Stay upright and keep the shoulders relaxed here. You should have at least 60 seconds of work after each run.
Rope Climbs: Let’s see how quickly you can complete reps and how high up the rope you can get with the jump and each pull! You will be limited on time so move fast here!
Clean and jerks: this should be a moderate weight but one you can do faster singles at. Reset for each rep quickly and don’t get sloppy, making it harder on yourself in later rounds. Redip under each rep for the push jerk to cycle faster.
Power Snatches: The weight here should be the same as the clean and jerks and similar in difficulty. Set your upper back and pull fast!
