New Ulm CrossFit – WOD
Warm-up
3 Rounds
0:30 Row
5 Inchworm into box step up
10 Abmat Sit Ups
10 Kettlebell Swings (moderate)
Mobility
Athletes Choice
Metcon
Metcon (Time)
Partner Workout
8 minute AMRAP
4-8-12-16-20…
Cal Row
Burpee Box Jump Over 24/20
-rest 2 minutes-
6 minute AMRAP
4-8-12-16-20…
Calorie Row
GHD SIt Ups
-rest 2 minutes-
AMRAP 4 minutes
4-8-12-16-20…
Calorie Row
Power Cleans 185/125
*For all workouts, partner 1 is working at station 1 while partner 2 works at station 2. Partners switch when both partners are done, working up the ascending rep scheme as so.
Individual version:
Perform as written
*REPEAT from Oct. 16, 2021
Target reps each set: 150+, 120+, 60+
Minimum Reps before Scaling each set: 125, 90, 45
STIMULUS and GOALS
How to Pace: GRIND. These 3 back to back AMRAPs are a great workout set to finish the week with. We want you to stay working as much as possible and aim for consistent movement until each workout is over. The work is designed so you can stay moving and not worry about technical proficiency as much as some workouts.
How it should Feel: CARDIO. With the nature of the back to back workouts, the volume will likely add up resulting in cardiovascular system as being the limiting factor.
WORKOUT STRATEGY & FLOW
Bike Erg/ Row / Ski: We want moderate/fast to fast pacing on these through each workout. Men/women holding 1200/1000+ calorie/hour is a great goal.
Burpee Box Jump Overs & GHD Situp: Be fast on these and try to get back to the machine quickly. The reps will add up 3-4 rounds in. Break quickly when needed and get back to work. Know that the AMRAPs will be over quicker than you realize.
Sandbag cleans / Power Cleans: more time will likely be spent on these with the weight prescribed. Aim for a big hip drive in movements and be okay with not getting as many reps this AMRAP. The key here is how you begin each pull and reach triple extension with minimal arm involvement.
