New Ulm CrossFit – WOD
Warm-up
3 Rounds
:30 Row (faster each round)
8 Overhead squats (empty bar) Front or Back Rack if OH isn’t a go yet
8 Scap Shrugs, 6 Kips, 4 Hanging knee raises, 2 Strict toes to bar or toe to pole
Mobility
Laying flat, leg across body 1:00 ea
Child’s Pose 1:00
Metcon
Metcon (Time)
3 Rounds
21/15 Calorie Row
21 Overhead Squats (75/55)
21 Toes to Bar
—Rest 5 Minutes—
For Time:
42/34 Calorie Row
42 Overhead Squats (75/55)
42 Toes to Bar
Score will be total time including 5:00 break
Target Time set 1: sub 8 – Target Time set 2: sub 6
Time Cap set 1: 11:00 – Time Cap set 2: 8:00
STIMULUS and GOALS
The first set of this workout is focused on unbroken movements and consistent pacing.
The second set of this workout is focused on smart sets and managing fatigue.
WORKOUT STRATEGY & FLOW
Row: this is a moderate/hard pace. Aim for 1300+/1100+ pace for those of you who are solid at rowing.
Overhead squats: these ideally unbroken and quick sets. Find a rhythm and stick with it. Make sure to keep the grip relaxed here in prep for the rowing and toes to bar. No more than 2 sets here.
Toes to bar: Push for big sets here. Ideally 1-2 throughout both workouts. If you know you’ll have to do less than 5 at a time, scale the reps.
Goals
Remainder of class to be spent on goals.
If feeling mentally strong work on weaknesses.
If you just need a win today, work on something you’re good at and fine tune it.
