New Ulm CrossFit – WOD
Warm-up
3 Rounds
1:00 Row
10 Single Leg RDL R/L (No weight)
10 Scap Shrugs
10 Kip to Swing
5 Push-Ups
Mobility
Lacrosse Ball
Pec/Shoulder
Crossed Leg Forward Fold
Weightlifting
Floor Press (5 x 4 Narrow Grip)
Superset :30 Wide Push-Ups
Metcon
Metcon (Calories)
2 Sets: (1 set every 10:00)
AMRAP 4 Minutes
4-3-2-1
Deadlifts 225/125
(RX+275/185) (RX++315/225)
Burpee Pull-Ups or Jumping Muscle-Ups
*RX – Bar Muscle Ups*
**Max Calorie Row in remainder of 4:00**
SCORE = TOTAL Reps each set
Target Reps each set: 56+ (aka 30+ calories)
Minimum Reps before scaling: 36 (aka at least 10 calories)
STIMULUS and GOALS
How to Pace: SPRINT into CHALLENGE! We are giving you a LOT of rest on purpose! That is because we want you to move FAST the entire 3 minutes. This workout is a fun descending ladder into max effort on an erg. Heavy weight paired with a strong advanced gymnastic movement will definitely push your endurance until the end. Goal is consistency, so don’t come out with a pace you know you can not keep.
How it should Feel: GASSY & MUSCULAR ENDURANCE! The Bar + Bar combo into an upper body driven Erg will tax your body in ways you haven’t felt before. Shake it out during the recovery and try to hold on.
WORKOUT STRATEGY & FLOW
Deadlift: Heavy but still maintainable for unbroken reps. Don’t use over 80% of your 1RM. Sets are small so get tight and drive your feet through the floor.
Muscle Up: The Good news is no matter what reps are manageable. Bad news is trying to find a rhythm without blowing up. Get a big kip every time and move at a pace that allows for consistent effort without long periods of rest between.
Row: Whatever is time is left we want to push, but not at an all out effort. Long smooth pulls and focus on breathing while pushing 85% effort.
