New Ulm CrossFit – WOD
Warm-up
3 Rounds
:30 Row (Increasing Intensity)
4 DB Cleans (each)
6 DB Floor Press (each)
8 Squat Jumps
Mobility
Forward Fold
Lacrosse ball Delt on wall
Metcon
Metcon (Time)
40/30 Calorie Row
40 Hang Dumbbell Squat Clean (50/35)
80 Push-Ups
40 Hang Dumbbell Squat Clean (50/35)
40/30 Calorie Row
Target Time: 13-15 – Time Cap: 20
STIMULUS and GOALS
How to Pace: STEADY Pacing for this workout needs to be smooth and consistent. Speeding up the pace will only blow the legs/lungs up faster without the ability to recover.
How it should Feel: LACTIC ACID PARTY! This should feel like somebody started a fire in your quads and made you dance like an Oompa Loompa for an hour.
WORKOUT STRATEGY & FLOW
Row: 1st row should be moderate (70%) while recovering the last few calories before exiting to the dumbbells. Looks to amp (80%+) it up on the second row to finish the set out strong.
Hang Dumbbell Squats: Weight is light (which sucks) we want big sets here! Non-stop so stay steady and breathe through every rep.
Push Ups: Aim to keep moving through with quick sets. Be sure when resting to stay off the hands and shake the shoulders out.
