New Ulm CrossFit – WOD
Warm-up
3 Rounds
20 Alt. Leg V-Up
10 Single Arm Thruster R/L
5 Bottom Half Burpee
5 Box Jump w/Step Down
Mobility
Child’s Pose with reach
Squat Hold
Pec Stretch
Metcon
Metcon (3 Rounds for time)
3 sets
18 Stick Sit Ups
12 Thruster (95/65)
6 Burpee Box Jump Over (24″/20″)
-Rest 2:00 btwn rounds-
Target Time each set: sub 2
Time Cap each set: 3
STIMULUS and GOALS
How to Pace: Sprint. These are hard effort sets, focused on unbroken reps and quick transitions.
How it should Feel: Gassy. The 1:1 built in rest will allow you to keep a fast pace and be a bit gassed by the end of each interval.
WORKOUT STRATEGY & FLOW
GHD Sit Ups: Aim for unbroken and fast reps. Make sure to fire the quads and throw the arms as you sit up out of the bottom.
Thrusters: Aim for unbroken and smooth reps. Make sure to fire the hips out of the bottom of the squat.
Burpee Box jump overs: Be ready for that first box jump! The legs are probably going to feel like lead.
Weightlifting
Overhead Squat
3 Snatch Push Press +1 Pause Overhead Squat +1 Overhead Squat x 2 sets @75-80% 1 RM Snatch
Overhead Squat
2 Snatch Push Press +1 Pause Overhead Squat +1 Overhead Squat x 2 sets @80-85% 1 RM Snatch
Overhead Squat
1 Snatch Push Press +1 Pause Overhead Squat +1 Overhead Squat x 1 sets @85-90%+ 1 RM Snatch
