New Ulm CrossFit – WOD
Warm-up
2 Rounds
8 SLD + 5 Fr. Sqts
8 GM + 5 Fr. Sqts
6 Dive Bombers
8 Reverse Lunges
8 Alt. Spidermans
Mobility
Front Rack on wall
Cat, Cow
Iron Cross
Ankle
Squat Hold
Weightlifting
Front Squat (8 x 3 86% OT 2)
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Target Time: 7-9
Time Cap: 12
STIMULUS and GOALS
How to Pace: STEADY! The stimulus is moderate to moderate/fast pace depending on your wall ball capacity.
How it should Feel: LACTIC ACID PARTY! There is nowhere to hide on this one! It’s gonna blow your legs and shoulders up!
WORKOUT STRATEGY & FLOW
Wall Balls: Those of you who are strong at this movement should attempt large, ambitious sets. Those of you who are not as strong/confident with wall balls, should attempt smaller, consistent sets that stop before burnout is reached and chip away at reps.
Rep scheme idea for those not as confident: 18-17-16-15-14-13-12-11-10-9-8-7, with no more than 10 seconds of rest between sets.
Advanced athletes should see how long they can go unbroken.
Cool Down
Roller
Quads, Adductor
Hams, Glutes
