New Ulm CrossFit – WOD
Warm-up
2 Rounds
1:00 Row (10 Damper)
10 Single Arm High Pull R/L (Light-Moderate)
10 Single Arm Press R/L (Light-Moderate)
10 Single Arm KB Swing R/L (Light-Moderate)
Mobility
Scorpion
Knee Across Chest
Forward Fold
Metcon
Metcon (7 Rounds for time)
7 Sets (1 Set every 3 Minutes)
500m Row
Even: 10 DB Snatches 50/35
Odd: 10 DB Clean & Jerks 50/35
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RX+ is 70/50
Target Time Each Set: sub 2 minutes 15 seconds
Time Cap Each Set: 2 minutes 45 seconds
STIMULUS and GOALS
How to Pace: STEADY! This workout might look simple on paper but the time frame for each round is going to force you to go at a pace that is uncomfortable with little built in rest. Focus should be not stop moving on the dumbbell and having minimal rest in transitions between movements.
How it should Feel: CARDIO! This one will add up with the total time and keep you out of breath!
WORKOUT STRATEGY & FLOW
Bike: You want to push the pace here as much as you can, while not falling off toward the end. The faster you go the longer you will have to get the other reps done and then rest afterwards.
Dumbbell Snatch and Clean and Jerk: The focus needs to be smooth transitions and not having to put the dumbbell down during the sets. Going slower and smoother will lead to success in the workout as a whole.
Weightlifting
Squat Clean
2 Power Clean to Parallel + 1 Clean x 3 sets @70-75% of 1RM Clean
1 Power Clean to Parallel + 1 Clean x 2 sets @75-80% of 1RM Clean
