New Ulm CrossFit – WOD
Warm-up
2:00 Row (Easy)
10 Goblet Squats (light)
5 Push Ups
5 Squat Jumps
1:00 Row (Moderate)
10 Goblet Squats (light)
5 Push Ups
5 Squat
:30 Row (Fast)
10 Goblet Squats (light)
5 Push Ups
5 Squat Jumps
Mobility
Roller
Lats
Upper Back
Thoracic Extensions
Metcon
Metcon (Time)
21/16 Calorie Row
42 Wall balls 20/14
21/16 Calorie Row
36 Wall Balls 20/14
21/16 Calorie Row
30 Wall balls 20/14
Target Time: 8-9 minutes
Time Cap: 12 minutes
STIMULUS and GOALS
This is going to be a high heart rate, leg and lung burner.
WORKOUT STRATEGY & FLOW
Rower: Hold a moderate/hard pace on the rower. If rowing IS in your wheelhouse aim for around 1300+/1100+ pace.
Wall Balls: You will feel the leg fatigue here, but the goal should be unbroken throughout.
Weightlifting
Snatch (10 EMOM x 1 Sn DL + 1 Sn + 1 Hang Sn)
May build if you choose, but then change sets to a 1 x 1.
Home WOD
3 Rounds
10 Alternating Spidermans
10 Air Squats
10 V-Ups
Metcon
Metcon (4 Rounds for time)
4 Sets:
100m Run
15 Jumping Air Squats
10 Burpees
15 Jumping Air Squats
100m Run
-Rest 2:00 between sets-
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RX+
4 Sets:
100m Run
10 Single Arm Dumbbell Thrusters (50/35)
10 Dumbbell Facing Burpees
10 Single Arm Dumbbell Thrusters (50/35)
100m Run
-Rest 2:00 between sets-
These sets are sprints! Go out hard on the run and hold on!
Run: This is a fast pace on the front end and the back end.
Jumping air squats: aim to keep these in 1-2 sets. Keep the rest quick and make sure the feet clear the ground.
Burpees: aim to keep these fast and controlled.
Accessory Work
3 Rounds
1:00 min Plank
30 sec side plank (each side)
30 flutter kicks (each side)
