New Ulm CrossFit – WOD
Warm-up
2 Rounds
15/12 Calorie Row (easy to moderate)
5 inchworms
3 spiderman lunge stretch (each side)
5 bottom half burpees
Mobility
5:00 Athletes Choice
Metcon
Metcon (8 Rounds for time)
8 sets
12/10 Calorie Row
12 Burpee Over Rower
12/10 Calorie Row
-Rest 1:1 b/t sets-
Target Time each set:sub 1 minute 30 seconds
Time Cap each set: 2 minutes
STIMULUS and GOALS
How to Pace: SPRINT! We want aggressive row pace with non stop burpees.
How it should Feel: LACTIC ACID PARTY! The push pull combo here will pump the entire body if you ramp up the pace!
WORKOUT STRATEGY & FLOW
Row: Sub 45 seconds each row is the goal! Leave the straps at a position you can transition into and out of quickly without having to adjust them each time on the rower.
Burpee over Rower: Stay low and jump quickly over the rower to keep your rep count fast!
SCALING
The SCALING aim is to keep intensity up and finish under the target time!
Scaling option to finish near the target score:
8 sets
10/8 Calorie Row
10 Burpee Over Row
10/8 Calorie Row
Rest 1:1 b/t sets
Weightlifting
Squat Clean and Jerk (Use 3-4 sets)
Clean & Jerk:
– Build to 8-8.5 on RPE Scale and hit for 2 singles
