New Ulm CrossFit – WOD
Warm-up
3 Rounds
30 Singles
5 Strict Press
5 Back Squats
5 Box Jumps – Step down
Mobility
Roll Lats & Upper Back
Thoracic Extensions
Weightlifting
Split Jerk
3 x @50%, 2 x @55%, 1 x @60%
2 x @55%, 2 x @60%, 1 x @65%
Back Squat (5 x 3 – This should not exceed 65% of 1RM)
Tempo = 3 second descent, 2 second pause in bottom, 3 second ascent, 1 second pause at top)
Metcon (AMRAP – Reps)
16 AMRAP Partner WOD
50 Wall Balls
50 Box Jump Overs 20″
50 Dumbbell G2OH 50/35
50 Dubs
Target Reps: 250
STIMULUS and GOALS
How to Pace: SPRINT. This workout should be one where you are able to hold onto moderate sized sets relying on the rest your partner will give you. Move quickly and enjoy the teamwork!
How it should Feel: GASSY. With the moderate time frame and big, fast sets, you will likely be out of breath with some muscle fatigue.
Wall Balls: Positioning needs to be ideal to hold bigger sets, stay under the ball with your hands and smooth with the squats.
Box Jump Overs: Use a turn and step down off the box to keep quick consistent sets here.
DB G2OH: Choose a move that will keep you moving smooth. You may alternate or stay on one arm for multiple sets.
Dubs: Large unbroken sets here, relax the shoulders and try to work those wrists!
