New Ulm CrossFit – WOD
Warm-up
400m Jog
Then 3 Rounds:
10 Knuckle Drags
10 Alt Spiderman
5 Burpees
5 Air Squats
Mobility
Roll
Hamstrings
Quads
Inner Thigh
IT Band
Metcon
Do the first AND second workout
–OR–
Do the third workout
Metcon (Time)
500 Meter Sprint
Target Time: sub 2 minutes
Time Cap: none
STIMULUS and GOALS
This is our FULL SEND workout for today! We want you to get REALLY warm going into this and give an ALL OUT effort! IT is one and done. See how close you can get to the Games athletes.
The intensity is VERY high and as close to 100% as you can manage. Get some buddies to race with you on this one!
WORKOUT STRATEGY & FLOW
Sprint: Aim to come out at 95% effort but not 100% as you will burn out before the final 100 yards. It is a speed test to favor the fast!
Metcon (Time)
20-40-60-80-100-80-60-40-20
Unbroken Double Unders
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Scaling option to finish near the target score:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
**Singles can choose rep scheme*
Target Time: Sub 7 minutes
Time Cap: 12 Minutes
STIMULUS and GOALS
We are scaling up the classic “flight simulator” workout! You MUST break after each set (i.e. stop after the 20 and restart for the 40; you can’t just do 500 double unders in a row)
This is a great workout to work on double under efficiency, speed and position.
This is a workout where skill and technique is valued more than simply going fast
WORKOUT STRATEGY & FLOW
Double Unders: Our aim is to work smooth wrist flicks, consistent jumping/bounding, and controlling our breathing. Smooth is fast in this workout/skill session!
Metcon (Time)
500m Row
50 chest-to-bar pull-ups
25ft. back-rack walking lunge (135/95)
25ft. front-rack walking lunge (135/95)
25ft. overhead walking lunge (135/95)
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IF LUNGING IN PLACE– 10 Reps
Target Time: sub 9 minutes
Time Cap: 11 Minutes
STIMULUS and GOALS
This is a great chipper to end the week with. The bulk of the work is in the chest to bar pull ups. The key is to know your ability and be able to push at the right time.
WORKOUT STRATEGY & FLOW
Row: This is by far the easiest part of the workout. Keep the row moderate as there is very little to gain from rowing fast
Chest to bar pull ups: 50 is a LOT of reps! Be smart and break more than you think to start. Quick sets are your best bet while staying disciplined through knowing where you are on the clock.
Lunges: This bar is moderate/heavy overall. The back rack portion should be somewhat easy, front rack somewhat difficult and the overhead is likely very challenging. Use a weight that you can hit the overhead portion in 1-2 sets.
