New Ulm CrossFit – WOD
Warm-up
3 Rounds
:30 Row
5 Strict Press + 5 Sn Gr PP
5 Burpees
Mobility
Roll
Upper Back & Lats
Low Lunge T Hip Opener
Weightlifting
Push Jerk (3 x 5 Building)
Find a Hvy 5 and then perform 2 drop sets (set 1 drop 15% and set 2 drop 20%)
Back Squat (3 x 5 Building)
Find a Hvy 5 and then perform 2 drop sets (set 1 drop 15% and set 2 drop 20%)
Metcon
Metcon (Time)
20 Burpee Box Jump Overs (24″/20″)
25/20 Calorie Row
30 Snatch (95/65)
25/20 Calorie Row
20 Burpee Box Jump Overs (24″/20″)
Target: 9-10 – Cap: 13
STIMULUS and GOALS
How to Pace: CHALLENGE! We want you to push yourself to the edge of your pacing ability here and see if you can finish faster than you would normally with your typical pacing.
How it should Feel: GASSY! This will get you out of breath and jack the heart rate! It’s long enough to hurt but over before you know it.
WORKOUT STRATEGY & FLOW
Burpee box jump overs: aim to keep these at a consistent, but hard pace. It’s going to feel uncomfortable!
Row: aim for a hard pace on the row. Goals: 1300/1100+
Snatches: Aiming for solid touch-n-go sets here! 12-10-8 would be a good break up.
