New Ulm CrossFit – WOD
Warm-up
4:00
20 Singles
3 Burpees
3 Fr. Squats
3 Strict Press
3 Thrusters
Mobility
Lacrosse Ball
Pec/Ant Shoulder
Assisted Squat Hold
Metcon
Metcon (4 Rounds for time)
80 Double Unders — 100
20 Thrusters 75/55 — 95/65
-rest 4:00-
70 Double Unders — 90
18 Thrusters 75/55 — 95/65
-rest 4:00-
60 Double Unders — 80
16 Thrusters 75/55 — 95/65
-rest 4:00-
50 Double Unders — 70
14 Thrusters 75/55 — 95/65
*The goal is to go faster on each subsequent interval than the prior interval
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes
STIMULUS and GOALS
How to Pace: SPRINT! We want you to move as fast as possible and hold as big of sets as you can for each movement! We are putting the challenge right at the edge of what you can hold onto!
How it should Feel: LACTIC ACID PARTY! Those thrusters are going to add up! But we have plenty of rest for you to recover so you can flush and move faster on the next interval.
WORKOUT STRATEGY & FLOW
Double Unders: Unbroken is ideal! But we definitely want these done in under 90 seconds if you need to break.
Thrusters: This should be a relatively light weight that you can hold onto unbroken throughout.
