New Ulm CrossFit – WOD
Warm-up
2 Rounds
200m Run
5 Sn Gr GM
5 Sn Gr PP
10 Alt Spidermans
Mobility
Roll Upper Back
Thoracic Opener on roller
Weightlifting
Snatch Balance (3,3,2,2,2,2 Building OT :90)
Snatch (Snatch Pull + Panda Pull + Snatch x 5)
Squat Snatch (3 x 1 @ 80%)
Choose between this and power, don’t do both
Power Snatch (3 x 1 @ 80%)
Metcon
Metcon (Time)
400m Run
50/40 Cal Row
400m Run
*GO FAST!
Target: 6-7 – Cap: 8
STIMULUS and GOALS
This workout is a pure sprint. We’ve cut down the rounds to meet the 60 minute window so instead of repeated rounds we are going all out in one round!
WORKOUT STRATEGY & FLOW
Run: Hold an 80-85% effort on the first run and 85-90% on the second. You should be comfortable going straight into the bike
Row: We want steady output throughout! A great aim is 1200/900+ pace.
