New Ulm CrossFit – WOD
Mobility
10 Alt Spiderman
10 Down Dog to Cobra
Pigeon, Hamstrings :30 each
Warm-up
2 Sets:
3 Sec Acceleration to Goal Pace
7 Sec Fast
50 Sec Easy
3 Sec Acceleration to Goal Pace
12 Sec Fast
45 Sec Easy
3 Sec Acceleration to Goal Pace
17 Sec Fast
40 Sec Easy
*Rest 2 Min between sets.
Metcon
Metcon (3 Rounds for time)
3x 50/40 Cals Fast
*3 Min Rest between sets.
Metcon (Time)
2 Sets
3 Rounds
15 Toes to bar
3 Squat Cleans (185/115)
-Rest 1:1 b/t sets-
RX+ is 205/135
Target Time each set: sub 3 minutes 30 seconds
Time Cap each set: 5 minutes
STIMULUS and GOALS
How to Pace: STEADY pacing will be the smart approach for this workout. With a strong emphasis on grip and multiple rounds/sets, we definitely don’t want to be pushed to our limits early on.
How it should Feel: GRIPPY with a CARDIO kick to it. Reps and weight are not crazy high, so this will make for a fun, non-stop effort through the multiple sets.
WORKOUT STRATEGY & FLOW
Toes to Bar: Looking ahead at the cleans where singles will be the definite choice, we would love to see unbroken or, at the very least, two quick sets.
Squat Cleans: Weight is moderately heavy (around 70%) and should most definitely be performed in singles. Try to keep a consistent pace and not over rest between lifts.
