New Ulm CrossFit – WOD
Warm-up
8:00
250m Row
4-8 Squat Cleans (start light and move up in weight)
Mobility
Weightlifting
Front Squat (Build to a heavy single over 6 attempts)
Do this first if doing the speed clean metcon. If rowing, you may skip this piece.
Metcon
Choose one Metcon. If doing the speed clean ladder, perform weightlifting first if time.
Metcon (3 Rounds for time)
1 squat clean (135/95)
1 squat clean (145/100)
1 squat clean (155/105)
1 squat clean (165/110)
1 squat clean (175/115)
—-Rest 5-10 Minutes—-
For time:
1 squat clean (185/125)
1 squat clean (195/130)
1 squat clean (205/135)
1 squat clean (215/140)
1 squat clean (225/145)
—-Rest 5-10 Minutes—-
For time:
1 squat clean (245/155)
1 squat clean (255/160)
1 squat clean (265/165)
1 squat clean (270/170)
1 squat clean (275/175)
*No more than 2 misses
The first part should not end at over 75% of 1 RM!
The 2nd part should not end at over 85% of 1RM
The 3rd part should not end at over 95% of 1RM
Target Time set 1:sub 1 minute
Target Time set 2: sub 2 minutes
Target Time set 3: sub 3 minutes
Time Cap set 1: 2 minutes
Time Cap set 2: 3 minutes
Time Cap set 3: 4 minutes
STIMULUS and GOALS
This is a FUN workout! It is designed to move through quickly and test your strength, power and ability to move through heavy barbells fast!
WORKOUT STRATEGY & FLOW
Squat Cleans: Use appropriate loading throughout this workout. Move as quickly as possible without hitting failure or missing a lift due to being sloppy. Be Crisp!
You need a 300/195 squat clean max to do the entire workout Rx’d. 99% of people need to scale this workout and that is OKAY. Use appropriate loads based on the percentage of your 1RM.
Metcon (Time)
Row “Lactate Threshold” Workout
1600m at easy/mod pace,
-Rest 2 Minutes-
800m at mod/fast pace,
-Rest 2 Minutes-
1200m at easy/mod pace,
-Rest 2 Minutes-
600m at mod/fast pace,
-Rest 2 Minutes-
800m at mod pace,
-Rest 2 Minutes-
400m at max effort
Score for time including all rests.
Metcon
Need another option??
Triple Three (Time)
3K Row
300 Dubs
3 Mile Run
Cap of 60:00
Scaled version
2K Row
200 Dubs
2 Mile Run
