New Ulm CrossFit – WOD
Warm-up
5:00
20 Singles
5 Pause MB Thrusters
5 Single Arm Hang Cleans
8 Alternating StepUps
Metcon
Metcon (3 Rounds for reps)
3 sets
AMRAP 3 Minutes
75 Double Unders
25 Wall Balls (20/14)
Max Double Dumbbell Step Up and over (50s/35s)(24/20)
– rest 1:00 between sets –
Target reps each set: 115+
Minimum reps before scaling each set: 105
STIMULUS and GOALS
How to Pace: STEADY GRIND! Movements like this you need to stay within your realm and not try to speed up to where you are constantly messing up on double unders and blowing up on wall balls. Stay calm, keep moving and try to maintain as close to a consistent rep count on step ups as possible.
How it should Feel: LACTIC ACID PARTY. Such a lower body dominant workout. This is why we can’t stress enough to NOT come out hot and blow up.
WORKOUT STRATEGY & FLOW
Double Unders: Unbroken is the goal. Breathe and relax the shoulders down while trying not to speed up the cadence. Goal should be sub 50 seconds.
Wall balls: Unbroken would be great but this will get very tough on sets 2 and 3. If you break, count to 5 and pick the ball right back and finish. Cycle your arms and breathe each rep. Goal should be to finish under the 2:15 mark.
Dumbbell Step Ups: Wear grips, use your arms to swing into each set and try to keep moving. Dumbbells must be held like a farmer’s carry (on the side) and remember to alternate which leg steps up on the box. 15+ reps each time would be great.
Weightlifting
Front Rack Lunge (10-8-6-4-2 — OT 2:00)
– Increase weight each set so reps are hard but doable
– Superset 20x alternating jumping lunges (10 each leg)
Push Press (5 x 5 Building)
– Superset 10x single-arm Dumbbell Press, each arm (Light weight)
