New Ulm CrossFit – WOD
Warm-up
3 Rounds
1:00 Bike
10 Box Jump w/Step Down 24/20
15 Banded Good Morning
10 KB Swing – Eye Level
Mobility
Forward Fold
Figure 4 on wall
OH Squat on wall
Metcon
Metcon (8 Rounds for time)
8 sets (1 set every 4 minutes)
12/10 Bike SPRINT
10 Box Jumps 24/20
5 Power Cleans 155/105
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RX+ 30/24 Box, 185/125 P Cln
Target Time each set: sub 90 seconds
Time Cap each set: 2 minutes
STIMULUS and GOALS
How to Pace: SPRINT! We want high intensity efforts and for you to approach it as if you will burn it down each set!!
How it Should Feel: LACTIC ACID PARTY! The PAIN is coming right at the end of each set as all the work sets in from the high intensity effort. Try to stay moving some during your rest to try and clear the fatigue and keep your body ready for the next set.
WORKOUT STRATEGY & FLOW
Bike: SPRINT means SPRINT! This should not take more than 60 seconds, and ideally closer to 30-40 seconds.
Box Jumps: you can rebound or find a good rhythm to hop right back up with the arm swing. Be explosive!
Cleans: Fast and furious to finish! The 5 should take under 30 seconds and be a flurry of pulling!
Accessory Work
Choose between one round of the following OR Goals.
For Quality:
10 Tempo Pushups 3,2,3,1
10 Chin-ups
12 Ring Dips
12 Standing Barbell Curl
12 Overhead Plate Situps
12 Pulse-ups
15 KB Front Rack Marches (each side)
