New Ulm CrossFit – WOD
Warm-up
3 Rounds
100m Run
10 Goblet KB Thrusters (light)
5 Deadlifts (Empty Bar)
Mobility
T Hip Opener
PVC Passthrough Toe Touches
Weightlifting
Hang Snatch (3RM – 5 attempts)
1:00 rest after heavy 3, drop 15% and do a max rep set then drop 5% more and do another max rep set.
Snatch Grip Deadlift
8 reps @ 70%
6 reps @ 80%
4 reps @ 90%
2 reps @ 100%
Metcon
Metcon (3 Rounds for time)
3 Sets
21 Wall balls (20/14)
200m Run
9 Deadlift (275/185)
-Rest 1:1 b/t sets-
Target each set: sub 2 – Cap each set: 3
STIMULUS and GOALS
Stimulus for the workout is moderate pacing while trying to keep consistent set times. First round should be the slower “Test Pace” and the next 4 should be close to or slightly faster.
WORKOUT STRATEGY & FLOW
Wall Balls: Unbroken! Focus on cycling the arms and breathe through each repetition to keep the heart rate controlled.
Run: After the wall balls (in later sets especially) the legs will be pumped. Try to push the beginning of the run and then settle down on the last 50m for a smooth transition to the deadlift. Goal should be 45 seconds.
Deadlift: Weight should be moderate but will feel heavy as the workout goes on. Goal is always to keep reps unbroken while focusing on driving through the floor and breathing at the top.
