New Ulm CrossFit – WOD
Warm-up
3 Rounds
1:00 Row
5 SLD + 5 M Clns
10 Lat Lunges
Mobility
Roller
Lats, Upper Back, Hamstrings
Metcon
Metcon (Time)
30/24 Calorie row
15 Clean and Jerks 155/105
24 Reverse Lunges 135/95
Target Time: 3-4 – Time Cap: 5
STIMULUS and GOALS
This is a fast workout, but still takes just a little bit of pacing! Go out hard and hang on to a fast pace until you get to the sled then SELL OUT!
WORKOUT STRATEGY & FLOW
Row: This is a very hard effort around a minute of work so we want to be close to 90% or higher. Turn the damper up a little higher than normal. Get the feet straps as tight as you can where you can still just slide right out of them instead of having to undo it.
Clean and Jerk: The clean and Jerks are the decider in this workout as I see it. These can be done unbroken, but if your cycle rate is very fast you will be able to make a break in the middle. If going unbroken makes your cycle rate suffer too much then break these up and move the bar fast.
Reverse Lunges: This is 100%, everything you have left in the tank! HAVE FUN!
Weightlifting
Clean and Jerk (1 Hang Clean + 1 Clean + 1 Jerk x 5)
Deadlift (5,3,1,5,3,1,3)
5 reps @ 80%
3 reps @ 90%
1 rep @ 95%
5 reps @ 85%
3 reps @ 95%
1 rep @ 95+%
3 reps @ 90%
* superset with Dumbbell Rear Elevated Split Squats x 10 each leg
