New Ulm CrossFit – WOD
Warm-up
6:00 Clock
12/9 Cal Row
5 Squat Jumps
10 Reverse Lunges
10 PVC Pass Through Toe Touches
Mobility
Couch on wall 1:00 Each Side
Pigeon 1:00 Each Side
Metcon
Metcon (6 Rounds for calories)
6 Sets
AMRAP 2 Minutes
50 Air Squats
Max Calorie Row
-Rest 2 Minutes between sets –
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Scaling: (Roughly 1:1, you should get around 1:00 on the rower)
Example: 35 Air Squats + Max Cal Row
Target Calories each set: 20+
Minimum Calories before scaling each set: 10
STIMULUS and GOALS
These are hard effort sets! Come out hot and hang on! A goal is to match the same (or more) calories each set.
WORKOUT STRATEGY & FLOW
Air squats: these should be done unbroken and fast. Do not go so fast that you aren’t reaching full range of motion here. Make sure to break parallel and open the hips at the top of each rep.
Row: the effort is hard here. It’s going to be painful so be ready for it and hold on! Those quads deserve a good burn today!
Accessory Work
Upside down or Push Up Practice
12:00 Clock (Can be EMOM of reps or just 12:00 of practice)
Examples:
A) Learning Handstand on a box
B) Headstand hold on wall (:10 – :30 per :90)
C) Handstand hold on wall (:10 – :30 per :90)
D) Handstand Push-ups (3-8 reps per 1:00)
E) Handstand Walking (10 – 20′ per :90)
F) Regular Push-ups off knees or toes with elbows tight
