New Ulm CrossFit – WOD
Warm-up
5:00
5 SLD + 5 Fr Sqts
:15 HSH or Plank
5 H M Cln + 5 Str Press
12 Knuckle Drags
Mobility
Armless Child’s Pose
Upper Pec Stretch
Wall Hinge
Weightlifting
Clean and Jerk
2 Cln Pulls + 1 Cln + 1 PJ + 1 Sp J x 3
1 Cln Pull + 1 Cln + 1 PJ + 1 Sp J x 2
Metcon
Metcon (Time)
1200m Run
4 Rope Climbs
15 DB S2OH 2×50/35
800m Run
3 Rope Climbs
9 DB S2OH 2×50/35
*Scaled* 1000m, Laying RC, 35’s/25’s, 600m*
Target Time: 16-18
Time Cap: 21
STIMULUS and GOALS
How to Pace: STEADY! This is long and all about running appropriately and moving without resting on the rest of the movements.
How it should Feel: CARDIO! It is long enough to be aerobic and about your capacity on the run, along with some shoulder endurance testing.
WORKOUT STRATEGY & FLOW
Run: This run is essentially a broken 5K. So we want to be smart about how we approach it. Don’t come out too hot. Find a sustainable pace early on
Rope Climb: Move smooth, yet fast here.
Shoulder to Overhead: Unless you love dumbbell shoulder to overhead, break them up early with quick rests to save gas for the later rounds. Once you hit the middle round and the last round, hammer down and finish unbroken!!!
