New Ulm CrossFit – WOD
Warm-up
2 Rounds
1:00 Jog
10 Scap Shrugs
5 Kip to Swing
5 Inchworm w/Push Up
10 Air Squats
Mobility
Roller
Upper Back
Lats
Side Low Back
Metcon
Metcon (Time)
3 sets:
20 pull-ups
30 push-ups
400m Run
50 squats
-rest 3 minutes between sets-
*If you have a 20/14 vest, then wear it* Label as RX+ if you do*
Target Time each set: sub 5
Time Cap each set: 7
STIMULUS and GOALS
How to Pace: STEADY! Similar to the classic workout “Barbara” we want to be consistent across all sets without burning out early. Be smart in the beginning to allow for continuous work flow in later sets.
How it should Feel: MUSCLE ENDURANCE! The pull to push combo is always tough on the upper body and the run to squat combo will give the legs a solid pump. Be sure to shake it out when the rest comes around.
WORKOUT STRATEGY & FLOW
Pull-ups: 1-2 sets should be the goal and if you are going to break keep it short and sweet.
Push-ups: Be smart and break more than you think. Fast sets of 5 work well and always rest off the shoulders.
Run: Steady pace while trying to roll out the shoulders. We can be a little more aggressive here but try not to turn it into a sprint.
Squats: Non-stop movements while meeting the full standard. Be smooth and consistent with your pacing the whole way through. Pause at the top for half a second to allow for a breath, if needed, while making sure the legs fully extend.
Midline
Metcon (No Measure)
2 Rounds
40 sec plank hold
7 Overhead Plate Sit-ups
20 sec side plank (right)
20 sec side plank (left)
7 Overhead Plate Sit-ups
10 Pulse-Ups
7 Overhead Plate Sit-ups
15 KB Front Rack Marches Steps (each side)
*Rest 1:00 b/t sets
