New Ulm CrossFit – WOD
Warm-up
3 Rounds
20 Jumping Jacks
15 Banded Good Morning
10 Inchworm w/Push Up
10 Box Jump w/Step Down
Mobility
Iron Cross Hold
Low Lunge
Forward Fold
Weightlifting
Romanian DeadLift (RDL) (10,8,6,4,2 Each Leg)
Metcon
Metcon (Time)
6 Sets:
10 Deadlifts 225/155
8 Burpee BJ Overs 24/20
-rest 1:30 between sets-
Target each set: sub 1:30
Cap each set: 2:00
STIMULUS and GOALS
How to Pace: SPRINT! We’d like each set to feel like a race and you try to maintain a sub 1 minute pace throughout!
How it should Feel: GASSY! IF the weight is doable unbroken, then your heart rate and lungs will be the main limiting factor.
WORKOUT STRATEGY & FLOW
Deadlifts: Don’t use over 70% of 1RM. This should be a weight you can hit unbroken most to all sets!
Burpee box jump overs: Be aggressive on these! Don’t stop moving and push yourself to finish all of these in under 50 seconds!
