New Ulm CrossFit – WOD
Warm-up
3 Rounds
:30 Row
5 SLD + 5 Fr. Squats
5 Strict Press
10 Step-ups
Mobility
Wall Front Rack
Rig Squat Hold
Child’s Pose
Metcon
Metcon (Time)
30 Power Cleans 115/80
30 Burpee Box Step Overs 24/20
20 Front Squats 135/95
20 Burpee Box Jump Overs 24/20
10 Squat Clean Thrusters 155/105
10 Burpee Box Jump Overs 30/24
Target Time: sub 10 minutes
Time Cap: 15 minutes
STIMULUS and GOALS
How to Pace: GRIND! This workout sets the tone for the week. Stay smooth and steady, don’t get the urge to come out hot or it might kill you.
How it should Feel: PAIN! The barbell movements start to really challenge you as it goes on. The Burpee Box Jump Overs keeps you stuck in limbo. Embrace the suck and keep chugging along.
WORKOUT STRATEGY & FLOW
Power Cleans: Singles, don;t even think about going touch and go. Weight should be moderately light but don’t let that entice you.
Front Squats: Try and push for unbroken, not to the point of failure though. Break if needed into 2 sets minimum.
Squat Clean Thruster: The Weight will feel heavier than when performed in the warm up. Stay with singles and explode out of the hole. No push jerk or “thrusta jerks”!
Metcon (Time)
Warm-Up:
5 sets:
5 strokes (pulls) acceleration at max pressure to 100%,
5 strokes (pulls) at max stroke rate,
Full recovery b/t sets
Main Workout:
25sec sprint at 100%,
150m easy, 2min rest,
350m fast pace (90-95%),
150m easy, 2min rest,
25sec sprint at 100%
Details: During the warm-up, focus on consistently hitting the same peak watts within each 10 stroke set. During the final 25sec sprint in the main workout, pay attention to when your speed begins to dramatically slow. Use this information to help determine in your finishing kick maximum distance. For reference, most will begin slowing after 20sec.
