New Ulm CrossFit – WOD
Warm-up
3 Rounds
30 Singles
5 Bottom Half Burpees
10 PVC Pass Throughs
5 PVC OHS
Mobility
Banded Hip Opener
Banded Couch
15 Spanish Squats
Weightlifting
Back Squat (Pause + 1/4 + Normal (60-75))
1 Pause Back Squat + 2 (¼ Back Squat) + 2 Back Squat
1 Pause Back Squat + 2 (¼ Back Squat) + 2 Back Squat
1 Pause Back Squat + 1 (¼ Back Squat) + 2 Back Squat
1 Pause Back Squat + 1 (¼ Back Squat) + 2 Back Squat
1 Pause Back Squat + 1 (¼ Back Squat) + 1 Back Squat
Metcon
Metcon (Time)
21-15-9
Burpee Box Jump Overs 24/20
Overhead Squats 115/80
Target Time: sub 7
Time Cap: : 10
STIMULUS and GOALS
How to Pace: CHALLENGE! If you come out with guns blazing, then you will die. Stay steady through the 21’s, survive the 15’s, and then you can light that match on the 9’s!!!
How it Should Feel: LACTIC ACID PARTY! You will not enjoy this, so shut your brain off and keep working, chugging along. Legs are going to burn, and the heart is going to be pounding, so stay calm and know you are not going to die.
WORKOUT STRATEGY & FLOW
Burpee Box Jump Overs: This is the start of the workout. The worst thing you could do is come out with a pace that can not be maintained across the 3 sets. Start steady and always slow down the last 2-3 reps before transitioning to the barbel.
Overhead Squats: The weight selected should be moderate (around 60%) and doable for unbroken sets. This will be the real challenge in holding onto the bar and not breaking sets. Stay calm, find that sweet spot in your squat and breathe through every rep.
