New Ulm CrossFit – WOD
Warm-up
4 Rounds
2 Shuttles
3 Cleans (Building in weight over the rounds)
Mobility
Athlete’s Choice
Metcon
Metcon (Time)
2 sets
14 Shuttle Runs
8 Power Clean (135/95)
14 Shuttle Runs
8 Power Clean (135/95)
14 Shuttle Runs
-rest 1:1 b/t sets-
**1 Run = 1 wall to the other wall**
Target Time each set: 5-6
Time Cap each set: 8
STIMULUS and GOALS
How to Pace: CHALLENGE! Come out aggressive on the run (not all out) and attack the sandbag. Let’s try and get some hard, consistent sets here.
How it should Feel: GASSY! Your hamstrings will not like you after this one. Shut the brain off and fight to keep your pace. Walk around during your rest.
WORKOUT STRATEGY & FLOW
Run: Pacing should be around 80%+ with the mentality of slowing down the last 50m before the sandbag cleans. Goal is trying to keep the runs under 50 seconds.
Sandbag Cleans: Can’t hesitate or your will miss the stimulus. Pick up, drop and repeat without skipping a beat. Being Strong And aggressive hips will help save the legs to a certain extent.
