New Ulm CrossFit – WOD
Warm-up
2 Rounds
10 Jumping Jacks
10 Box Jumps with step down
10 Pistols to a box
3-6 clean and jerks (build in weight each set)
-then-
build to your 2nd to last weight for clean and jerks in the workout
Mobility
Roll Upper Back
Thoracic Opener
Knee Across Body
Metcon
Crossfit Games Open 20.4 (Ages 16-54) (Time)
For time:
30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb
Time cap: 20 minutes
If you finish the workout, comment the total time.
Target Reps: 200+
Minimum Reps before Scaling: 141
240 total reps in the workout
STIMULUS and GOALS
How to Pace: Grind. This workout hurts. Don’t go out too hot. Maintain a consistent pace, knowing the clean and jerks are going to feel heavy!
How it should Feel: Gassy. This workout burns the lungs and legs like no other! Make sure you are good and warmed up before you start this workout. If you push this workout right, then you will be all out of breath by the end!
WORKOUT STRATEGY & FLOW
Box jumps: all about consistency. No crazy pace here, but move through these smooth each set.
Clean and jerks: stay calm on these clean and jerks. I recommend breaking up the first bar even though it’s light, in preparation for the later bars. By the time you get to 185/115, we recommend all singles.
Pistols: similar to box jumps, aim for consistency here. Your quads will be on fire. Don’t waste any reps and hit the standard each time.
Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)
For time:
30 box jumps, 24 / 20 in.
15 clean and jerks, 65 / 35 lb
30 box jumps, 24 / 20 in.
15 clean and jerks, 95 / 55 lb
30 box jumps, 24 / 20 in.
10 clean and jerks, 115 / 75 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 135 / 95 lb
30 medicine-ball step-ups, 20 lb / 14 lb
5 clean and jerks, 155 / 115 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 185 / 135 lb
Time cap: 20 minutes
Weightlifting
Paused Front Squat (5 x 3 Building to 65%)
*3 Second Pause in the bottom
**This should not exceed 65% of 1RM Front Squat
***Trend towards going too light and actually holding the pause over going too heavy. Perform the pause on all warm up sets as well.
