New Ulm CrossFit – WOD
Warm-up
4:00
6 Front Squats
8 Good Mornings
10 Alt. Spiderman
Mobility
Front Rack on Wall
Couch
Metcon
Metcon (2 Rounds for time)
2 Sets
21-15-9
Front Squats 115/80
*Run 200 after each set of squats
-Rest 1:1 between sets-
TARGET SCORE
Target Time each set: Sub 4:30
Time Cap each set: 7:00
STIMULUS and GOALS
This is a high intensity, leg and lung burner!
WORKOUT STRATEGY & FLOW
Front squats: aim to keep these unbroken.
Run: hold a moderate/hard pace, knowing that it will be over soon.
Weightlifting
Power Snatch (1 Deadlift to Mid Thigh + 1 P. Sn x 7)
Work on positioning with the deadlift, drop the bar, reset and work on speed and footwork on the snatch.
Home WOD
3 Rounds
10 Alt. Spidermans
15 Glute Bridges
20 Jumping Jacks
Metcon
Metcon (2 Rounds for time)
2 Sets
45-30-18
Air Squats
*300m run after each set
-Rest 3:00 between sets-
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RX+
2 Sets
21-15-9
Double Dumbbell Front Squats (50s/35s)
*300m run after each set
-Rest 3:00 between sets-
These are moderate intensity sets with lots of leg fatigue.
Air squats: aim for unbroken each set.
Run: Aim for a moderate pace on the run and try to focus on recovering the legs here. If you don’t have space to run, sub :45 high knees.
Accessory Work
3 Sets:
20 Supermans
10 Deadbugs
:30 Side Plank (Each Side)
