New Ulm CrossFit – WOD
Warm-up
3 Rounds
10 Lunges
4 Push-Ups
6 Squat Jumps
6 Strict Press
Mobility
Alt. Squat & Reach
Alt T Stretch
Knee Across Body
Weightlifting
Squat Clean and Jerk (Build to 80% and then OT :30 x 10)
Power Clean and Jerk (Build to 80% and then OT :30 x 10)
Metcon
Metcon (Time)
18 Back Rack Reverse Lunges (115/80)
20 Back Squats (115/80)
6 Wall Walks
-rest 1:00-
18 Overhead Forward Lunges (115/80)
20 Overhead Squats (115/80)
6 Wall Walks
-rest 1:00-
18 Front Rack Reverse Lunges (115/80)
20 Front Squats (115/80)
6 Wall Walks
——————————————-
RX+ is 50′ HSW in place of wall walks
Target: Sub 10 – Cap: 13
Score is total time rest included
STIMULUS and GOALS
How to Pace: SPRINT. We want this to be at a sprint or near sprint pace with all to mostly all unbroken sets throughout. The two 1 minute rest portions built in will allow you to hold a sprint like pace.
How it should Feel: GASSY. With the sprint pace, your heart rate will be jacked along with your breathing. The lactic acid in the legs may build up as well, but the distance and reps are manageable.
WORKOUT STRATEGY & FLOW
Lunges: The distance should be unbroken most to all of the workout. We want each step to be the same and you to kiss the knee on the ground. Be stable and focused here.
Squats: If you can go straight into these from the lunges, then great! The challenge is to move quickly here without breaking down form.
Wall Walks: Try to move fast on your hands!! This is where we want you to finish strong and earn some rest!
Gymnastics
Handstand Push Ups Strict (Score last set)
3 sets @20%
-rest 30 seconds between sets-
—rest 1 minute–
2 sets @25%
-rest 30 seconds between sets-
—rest 1 minute–
1 sets @30%
* goal is unbroken for each set
——rest 2 minutes ——
Max effort Kipping Handstand Push Ups
