New Ulm CrossFit – WOD
5 Box jump with step down
5 Power Cleans (start with an empty bar and build across rounds)
OH Squat On Wall
Ankle in Lunge
Metcon (AMRAP – Rounds and Reps)
25 Minute Partner AMRAP
24/20 Calorie Row
15 Burpees Box Jump Over 24/20
10 Power Cleans 155/105
-Complete rounds back and forth-
30/24 Calorie Row
20 Burpee Box Jump Over 24/20
10 Power Cleans 185/125
Individual – rest 1:1 after each round
Target Rounds: 4 (Each)
Minimum Rounds Before Scaling: 2(Each)
STIMULUS and GOALS
The stimulus of this workout will be consistent moderate high intensity across all rounds. Try to hold the row at a moderate pace, move steady on the burpees and attack the barbell. Utilize the rest to recovery and keep round times relatively close to the start.
Go hard and make sure your partner doesn’t get more rest then you.
Row: Pacing should be moderate/fast (80%) making sure to have a strong leg and hip drive while breathing on each pull. Be sure to wind down the last few calories to get the heart rate down before going into the burpees.
Burpees: Use the hands and keep moving on each rep. Does not have to max effort but try not to stop and pause between reps. Just move steadily and breathe through the motion.
Power Cleans: Weight should be around 75% of max and look to attack in singles. Try to hit a rep every 5-8 seconds. Speed through the middle and pop under the bar will help keep reps consistent as body fatigues.
Remainder of class spent on goals
:30 High Knees
:30 Plate Hops
10 Air Squats with 2 sec pause at the bottom each rep
60 Line Hops/Jumping Jacks
30 Air Squats
-Rest 1:1 b/t sets-
Equipment: Label as RX+
60 Double unders
30 Single Dumbbell Goblet Squats (50/35)
-Rest 1:1 b/t sets-
Score as total time including rest
These sets are sprints! Aiming for unbroken on both movements here. Push the pace harder than you think you can. Rest the amount of time it takes you to complete each set. For instance, if it takes you 1:30 for the first set, then you will rest 1:30 before you go again. If the second set takes you 1:45, you will rest 1:45 before going again.
10 Windmills (Each Side)
10 Bulgarian Split Squats (Each Side)
10 Bent Over Dumbbell Rows (Each Side)