New Ulm CrossFit – WOD
Warm-up
3 Rounds
1:00 Row
10 Inchworms
5 Box Jump w/Step Down
10 Kip to Swing
20 Alt. Leg V-Up
Mobility
Lunge on box
Pigeon on box
Down Dog to Cobra
Metcon
Metcon (AMRAP – Reps)
5 Sets
AMRAP 1 Minute 30 Seconds
12 Burpee Box Jumps (24″/20″)
Max Effort Toes To Bar
-rest 1 Minute 30 Seconds-
—————SCALED—————
10 Burpee Box Jumps (24″/20″)
Max Effort Toes To Bar
SCORE = TOTAL Reps each set
Target Reps each set: 27+ (aka 15+ toes to bar)
Minimum Reps before scaling: 20 (aka at least 8 toes to bar)
STIMULUS and GOALS
How to Pace: SPRINT, GRIND, RECOVER and REPEAT. That’s the recipe for success on this interval. Goal is to set the bar high and try to stay consistent. You need to have to push the pace on the Burpee Box Jumps so you have a good amount of time to do max effort Toes To Bar each round. Sometimes small sets and less rest can add up to more reps on the Toes To Bar.
How it should Feel: GASSY & GRIPPY! Max effort toes to bar after the burpee box jump povers will tax the forearms faster than you think. During the rest be sure to shake your arms out. This will tax you for sure.
WORKOUT STRATEGY & FLOW
Burpee Box Jumps: We want a solid, fast pace. Stay low, Don’t stop moving and if the jump down is causing you to over rest then start stepping down off the box. Goal should be to finish the reps in sub 60 seconds.
Toes To Bar: Depending how much time is left we need to be smart with volume. If under 30 seconds then hold on and try to hit 15+ reps.
Metcon (Distance)
Warm-Up:
5 Sets:
5 Stroke Acceleration at 100%
3 Strokes Acceleration Above 103%
3 Controlled Strokes At 100%
3 Strokes Acceleration Above 105%
*Full recovery between sets.
Main Workout:
25-Second Sprint at 105-107%
-Rest 90 Sec-
350m at 98-102%
-Rest 90 Sec-
25-Second Sprint Above 105-107%
Details: Treat the Main Workout like a 500m max effort race. The purpose is to lock in your 500m race paces and to understand your ability to “”bring home”” that final 25sec sprint to the finish.
Score: Record the total distance (meters) accumulated during the Main Workout (add together the meters from the two 25-second sprints and the 350m interval).
