New Ulm CrossFit – WOD
Warm-up
3 Rounds
:30 Row
6 Push-ups
20 Singles
8 Squat Jumps
Mobility
10 Down Dog to Cobra
Thread the needle
Pigeon
Weightlifting
Power Clean and Jerk (4 x 1 @ 55%, 2 x 1 @ 60%)
Metcon
Metcon (6 Rounds for reps)
6 Rounds:
1 Minute Max Calorie Row
1 Minute Max Burpees
1 Minute Max Double Unders
-Rest 1 Minute-
Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to your notes.
Score = total reps
Target Reps each round: 120+
STIMULUS and GOALS
How to pace: PAIN CAVE! There is no way around it! Expect pain with this workout. Push the 1 minute sections, but not until failure. The rest is going to go fast!
How it should Feel: CARDIO! Expect a high heart rate throughout this workout. Aim for a hard, but consistent pace on the first set and maintain that throughout. This one turns aerobic as the time domain extends beyond 15 minutes.
WORKOUT STRATEGY & FLOW
Row: aim for a moderate/hard pace. 1400+/1200+ cals per hour is a great goal for solid rowers, but know your own sustainable pace.
Burpees: keep moving here! Non stop is the goal (even if its not incredibly fast movement)
Double unders: aim to keep these unbroken as long as possible each minute. It’s the final minute of each set and it will burn! But remember rest is coming right after.
