New Ulm CrossFit – WOD
Warm-up
6:00
100m Jog
10 SLD
5 Muscle Clean & Press
5 Good Mornings
Mobility
Lacrosse Ball
Rotators
Pec
Wall Hinge
Weightlifting
Clean and Jerk (5 sets: 1 Cln + 3 S2OH)
Metcon
Metcon (3 Rounds for reps)
From 0:00-2:00
Run 200 m
Max S2OH – 135/95
–Rest 1 minute–
From 3:00-6:00
Run 400 m
Max S2OH -135/95
–Rest 2 minutes–
From 8:00-12:00
Run 600 m
Max S2OH – 135/95
**Scaled 85/55**
Target Reps each set: 8 to 10
Minimum each set: 5
STIMULUS and GOALS
How to Pace:
CHALLENGE! Moderate high pace. Rest time between rounds should allow enough recovery to apply a strong effort each round. Effort will increase across movements with a moderate pace run increasing to a moderate high pace on the barbell. Goal is to score the same across rounds or slightly more with each round.
How it should Feel:
GASSY! Push harder than you think.
WORKOUT STRATEGY & FLOW
Run: Pacing should be around the faster end of moderate (not a sprint but not slow).
S2OH: Be smart, plan your drop if you need one to have time to pick it back up for more reps.
