New Ulm CrossFit – WOD
Warm-up
3 Rounds
200m Jog
8 Alternating V Ups, 4 V Ups
5-10 Deadlifts
Mobility
Knight to lunge
Seated forward fold
Weightlifting
Push Press (10:00 build to heavy 4)
Metcon
Metcon (Time)
5 Rounds
400m Run
30 V-ups
15 Deadlifts 225/155
Target Time: sub 20 minutes
Time Cap: 30 minutes
STIMULUS and GOALS
Monday starts off with a grinder! Hunker down and be strong!
This is a moderate intensity stimulus focused on consistent movement and unbroken sets.
WORKOUT STRATEGY & FLOW
Run: aim for a moderate pace here so that you can go straight into the V-Ups when you finish. The aim is sub 2 minutes each run.
V-Ups: these are ideally 1-2 sets most of the workout. Smooth is fast here.
Deadlifts: these are ideally unbroken to start. This should be a moderate weight that you can move well with good form. Don’t use over 60% 1RM. If necessary, take a quick break in order to keep the back flat
