New Ulm CrossFit – WOD
Warm-up
2 Rounds
1:00 Row
10 1 Arm DB Thruster each – light
10 Suitcase DB DL each side
10 Scap Shrugs
10 Kip to Swing
10 Reverse Lunges
Mobility
Single Arm Front Rack on wall
Bicep Turn Back on wall
Squat and Reach on wall
Weightlifting
Front Rack Lunge (3 Sets of 10 (5 Each Leg))
Step forward.
Out of racks, may build or stay one weight. Look for strong drive out of heel without letting chest “fall” forward.
Metcon
Metcon (Time)
Partner Throwdown Friday!!
2 Rounds
500m Row (Each, at the same time)
30 Wall Balls 20/14
30 Pull Ups
16 DB Fr. Rack Rev. Lunge 50’s/35’s
20 Double DB Sqt. Cleans 50’s/35’s
16 DB Fr. Rack Rev. Lunge 50’s/35’s
*Row together. Split the rest of reps and movements as needed
Target Time: sub 16 minutes
Time Cap: 20 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! We have a GRINDer that you get to split with your partner aka BFF!!! 6 movements in this piece should be approached cautiously off the start so take the first go around a little lighter and see if you can maintain or get slightly faster through each round!
How it should Feel: CARDIO! This is a grind through each set. Everything is doable with non-stop effort which means rest is saved until the end.
WORKOUT STRATEGY & FLOW
500m Row: Moderate pacing, don’t come out hot and completely blow up the next movements. Think 70% pacing and remember to relax your hands and shoulders.
Wall Balls: Unbroken is the dream and actually doable with a partner! Breathe and roll the arms out with every throw.
Pull-Ups: Same as the wall balls, 1-2 sets and if you each break then keep the rest short.
Lunges: Try to keep a slightly relaxed grip and step backwards. Drive out of the heel to use your powerful posterior chain!
DB Cleans: Try to be aggressive here and hang on for your share!
