New Ulm CrossFit – WOD
Warm-up
3 Rounds
10 Scap Shrugs
8 Box Jumps with step down
6 V-Ups
4 Thrusters (empty bar)
Mobility
Banded Shoulder
Ankle on Box
Metcon
Metcon (4 Rounds for time)
4 Sets (1 Set every 5 Minutes)
15 Chest to Bar Pull Ups
12 Box Jump Over 24/20
9 Thrusters 115/80
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RX+ 21-15-9 @ 135/95
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes
STIMULUS and GOALS
This is a sprint workout so go FAST!!! You have plenty of recovery built in
WORKOUT STRATEGY & FLOW
Chest to bar: these are ideally unbroken. They are at the beginning of each round so aim for that.
Box jump overs: aim to keep these at a consistent and fast pace. Use the step out and back in method for settling into a pace.
Thrusters: these should be unbroken. Rest a second before you pick to bar up to ensure you can do them in one set! Use good hip drive to get the bar up fast.
Goals
Remainder of time spent on goals
Home WOD
5:00 Clock:
30 Plate Hops Or Jumping Jacks
10 Air Squats
5 Up Dog to Down Dog Transitions
Metcon
Metcon (4 Rounds for time)
4 Sets:
15 Box Jumps *STEP DOWN Or Tuck Jumps
30 Jumping Air Squats
15 Burpees
-Rest 2:00 B/T Sets-
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RX+
4 Sets:
21 Double Dumbbell Thrusters (50s/35s)
15 Box Jumps (24″/20″) *STEP DOWN
9 Strict Handstand Push Ups
-Rest 2:00 B/T Sets-
These are sprints! Go out fast and hold on.
Aiming for unbroken on all movements. If you need to break, keep it quick.
Accessory Work
3 Sets
6 Lateral Box Step Up (Each Side)
12 Hammer Curls (Each Side)
