New Ulm CrossFit – WOD
Warm-up
3 Rounds
8 GM + 4 Strict Press (Behind Neck)
8 MB Thrusters
4-6 Tempo Push Ups (3,2,3,1)
Mobility
Lacrosse Ball
Rotator Smash
Pec Smash
Tricep Smash
Weightlifting
Squat Clean and Jerk
* Work up to 75-80% for the day, then perform 3 Perfect singles in that percentage range
Back Squat
2 x @70%
2 x @75%
1 x @80%
1 x @85%
1 x @90% +
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes
36 Shoulder Taps
20 Wall Balls (20/14)
5 Deadlifts (275/185)
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Scaled (14/10 MB & 225/135)
RX+ is 25’ HSW
Target Rounds: 5+ Rounds
Minimum Rounds before Scaling: 4
STIMULUS and GOALS
How to pace: GRIND. 15 minutes is a LONG time. Go out at a consistent pace and aim to maintain this throughout.
How it should Feel: MUSCLE ENDURANCE.. I promise you will feel gassed by the end of this 15 minutes. Be smart in the beginning so that you don’t completely implode.
WORKOUT STRATEGY & FLOW
Handstand walk: Aim for 25’ increments to unbroken sets every round. But KNOW yourself and break when needed to save the shoulders over the long haul. Focus on your breathing and don’t hold your breath!
Wall balls: Aim for 1-2 sets throughout. Use your transition from the handstand walk to give yourself some deep breaths before picking up the wall ball.
Deadlifts: Aim to keep these sets of 5 unbroken throughout. Set up strong and don’t be lazy on that first pull off the ground.
