New Ulm CrossFit – WOD
Warm-up
Barbell Warmup
–Then–
Build to 1st clean weight
–Then–
400m run (moderate)
-rest 1 minute-
1 set at workout pace:
100m Run
1 clean (at workout weight 1)
Mobility
Child’s Pose
Pigeon
Forward Fold
Metcon
Metcon (Time)
5 rounds:
250-m run
1 clean
Women: (155-165-175-185-195)
Men: (225-245-265-285-305)
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Scaled Weights:
Women: (95-105-115-135-155)
Men: (135-155-185-205-225)
Target Time: sub 10
Time Cap: 12
STIMULUS and GOALS
This workout was composed of a very manageable run, but with a time cap to make you respect the run and move to get back to the bar. It is designed to elevate your heart rate and make you lift under pressure and fatigue!
The intensity should be high with a focus on running fast and perfect lifts!
WORKOUT STRATEGY & FLOW
Run: Move at 80-85% throughout the runs and use the last 20-30m to strap up your belt and prepare to lift!
Cleans: You can power or squat these. Brace yourself for each lift and go! Don’t end at over 95% 1RM.
Goals
Remainder of class on goals
