New Ulm CrossFit – WOD
Warm-up
3 Rounds
1:00 Bike or Row
6 Scap Shrugs + 1-3 Strict Pull-Up
8 Good Mornings (Barbell)
4 Sn Gr PP from behind head
4 Hang Clean and Jerks
Mobility
Smash Rotators with Lacrosse Ball
Roll Lats & Upper Back
Wrists on floor
Metcon
Metcon (Time)
7 Sets
1 Rope Climb
2 Power Snatches (135/95)
3 Power Clean and Jerks (135/95)
6 Box Jump Overs (24″/20″)
-Rest 1:1 b/t Sets-
**Score total time including rests**
Target Time each set: 60-90 seconds
Time Cap each set: 2:00
STIMULUS and GOALS
How to Pace: SPRINT! Low reps and light weight no better recipe for a Saturday banger!
How it should Feel: GASSY and GRIPPY! We are attacking on this workout so put your blinders on and see how long you can hold on.
WORKOUT STRATEGY & FLOW
Rope Climb: 1 rep… easy peasy! Don’t hesitate at all, just JUMP! And trust your fitness.
Power Snatch/Clean and Jerk: Weight is the same for both and if you can manage touch and go without blowing up then I highly encourage it (very Impressive). Fast singles are always a go too but I want to see something COOL and BOLD.
Box Jump Overs: This part of the workout just needs to be paced accordingly to how your jump feels. Height is higher so we recommend using this part of the workout to slow it down and just move. Be explosive and give a slight pause at the top to catch your breath.
Metcon (Calories)
Echo Bike (OPTIONAL WORKOUT)
3 Sets
90 Sec Moderate
15 Sec Sprint
-1 Min Rest-
75 Sec Fast
15 Sec Sprint
-1 Min Rest-
60 Sec Moderate
15 Sec Sprint
-1 Min Rest-
45 Sec Fast
15 Sec Sprint
-1 Min Rest-
*Rest 3 Min between sets*
**1 set is the entire list, 36:00 of biking**
*Our 2nd weekly workout in this progression is OPTIONAL
**SCORE = Total Calories
