New Ulm CrossFit – WOD
Warm-up
2 Rounds
1:00 Row
35 Singles
10 Alt Spiderman
10 Lateral Lunges
Mobility
Couch
Pigeon
Ankle
Metcon
Metcon (3 Rounds for time)
3 Sets (1 Set every 10 Minutes)
21-15-9
Calorie Row
Wall Balls 20/14
Box Jumps 24/20
Target Time each set: sub 5
Time Cap each set: 8
Stimulus today is high intensity. You will be performing the workout for 3 separate sets (3 separate scores). Goal is to aim for similar scores across rounds or slightly faster for each round.
WORKOUT STRATEGY & FLOW
Row: You should focus on long, strong pulls with each row stroke. The run will affect legs (especially in later sets) so you should be prepared for this to happen. Breathing with each pull will assist you in better pacing and assist in preventing burning out early.
Wall Balls and Box Jumps: Smooth is fast. Shoot for unbroken, but if you need a break, plan it.
Home WOD
3 Rounds
100m Run
10 Alt Spiderman
10 Lateral Lunges
Metcon
Metcon (3 Rounds for time)
3 Sets
24-16-12
Jumping Lunges (Total)
*200m Run after each set
-Rest 2:00 B/T Sets-
————————————
RX+ 3 Sets
21-15-9
Double Dumbbell Deadlifts (50s/35s)
*200m Run after each set
-Rest 2:00 B/T Sets-
These are moderate intensity/sprint sets with lots of leg fatigue.
Jumping lunges: aim to keep these unbroken throughout. Stay low to the ground and make quick switches. Sub regular step back lunges if needed.
Run: Aim for a moderate/fast pace on the run. If you don’t have space to run, sub :30 high knees.
Accessory Work
3 rounds:
20 Alt Leg V-Ups
20 Sit Ups
20 Bicycle Kicks
Rest 1:00 b/t rounds.
