New Ulm CrossFit – WOD
Warm-up
3 Rounds
250m Row
8 Inchworms with push-up
10 Box Jumps with Step Down
Mobility
Banded Couch
Roll Upper Back
Thoracic Ext. on roller
Metcon
Metcon (Time)
AMRAP 2 Minutes
12/10 Calorie Row
75 Burpee Box Jump Overs (24″/20″)
-Rest 1 minutes between sets-
RX+ is 100 BBJO
* Continue with 2 mins on/1 min off until 100 Burpee Box Jump Overs are completed.
Target Time: sub 14 minutes (counting the 1:00 rest each set)
Time Cap: 20 minutes
STIMULUS and GOALS
How to Pace: This workout is a SPRINT and try to recover, and by sprint we mean controlled and somewhat maintainable (around 85-90%) with a 1:00 recovery. You have to take some chances early on to finish this workout faster than the rest. 1 extra burpee each set goes along way.
How it should Feel: You are going to feel everything in this workout if you approach it right. Sure you can take the easy route and coast the row into a few burpees and drag it out….That’s crap! Sell your soul!
WORKOUT STRATEGY & FLOW
Row: Don’t hold back on this, pacing should be around 90%. Don’t hold your breath (common sense) breathe through the motion and look to somewhat recover the last 1-2 calories for a smoother transition. Goal should be sub 40 seconds.
Burpee Box Jump Overs: You have to have a realistic goal to finish within the target time. Reps need to smooth and non-stop, try and see if you can hold 15-20 reps to finish near the target time.
If the row takes you sub 40 seconds then that means with a 5 second transition you should have roughly 75 seconds of work. If you can average 3-4 reps every 15 seconds that puts you right on pace, anything extra is very helpful down the road.
