New Ulm CrossFit – WOD
Warm-up
3 Rounds
1:00 Row
10 hanging scap retractions, 5 kip to swing
6 box step ups, 5 box jumps with step down
Mobility
Banded Shoulder Drills
90/90 Lunge with KB
10 reps (:03 hold)
Metcon
Metcon (2 Rounds for time)
2 Sets (1 set every 8 minutes)
25 Box Jumps 24/20
40 Toes to Bar
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RX+ 30/24″ Box and 50 TTB
Target Time each set: sub 5
Time Cap each set: 6
STIMULUS and GOALS
How to Pace: CHALLENGE! We want you to try and push the box jump pace, and hang onto toes to bar more than you typically would!
How it should Feel: MUSCULAR ENDURANCE! Those box jumps will fatigue the legs and toes to bar will challenge your core and grip!
WORKOUT STRATEGY & FLOW
Box Jumps: Smooth is fast! The aim is to not stop moving! We don’t recommend rebounding here. Hop down after each rep, load your arms and jump back up!
Toes to bar: Find a great rhythm and crank through! Make your body long and engage those lats!
Metcon (Time)
Warm-Up:
7 Sets
10 Sec Sprint at Max Effort
50 Sec Easy Pace
Main Workout:
350m at 85%,
-Rest 1 Min-
350m at 88%,
-Rest 1 Min-
300m at 91%,
Score total time for workout
