New Ulm CrossFit – WOD
Warm-up
3 Rounds
:30 Row (Building)
10 Suitcase DL (per side)
8 Russian KBS
6 Kip to swing
2 Strict Pull-Ups or Ring Rows
Mobility
Child’s Pose w/ Lat reach
Forward Fold
Scorpion
Metcon
Metcon (Time)
Row 1200/1000 meters
63 kettlebell swing (44/26)
24 pull-ups
Row 750/600 meters
42 kettlebell swings (44/26)
16 pull-ups
Row 250/200 meters
21 kettlebell swings (44/26)
8 pull-ups
Target Time: sub 20 minutes
Time Cap: 25 minutes
STIMULUS and GOALS
How to Pace: STEADY. This is a classic from the 2010 Games! You have to push the run pace or you will get left behind! We want to learn to find the reckless balance of how aggressive our pacing can be!
How it should Feel: GASSY & GRIPPY! It is about grip/pulling fatigue and managing a high heart rate throughout. Stay mentally tough!
WORKOUT STRATEGY & FLOW
Row: This is the bulk of the workout so we have to stay rowing at a moderate to moderate/fast pace throughout! So come out with a 70-80% intensity and then kick it up to 80-90% for the 800m and 400m.
Kettlebell Swings: These will get grippy right away, but should be relatively light and fast! Go for big sets!
Pull Ups: This is a relatively low rep count to what we usually do. Focus on a smooth tight butterfly and hang on as long as you can since the row is right after and you will be able to let your grip recover.
Weightlifting
Squat Clean and Jerk (1 Cln Pull + 1 Cln + 1 Jerk Dip + 1 Jerk x 4 sets)
Building (Ending roughly in the 75% range)
