New Ulm CrossFit – WOD
Warm-up
3 Rounds
1:00 Row (Building)
4 Burpees
10 Scap Shrugs
4 Walkouts w/ push-up
Mobility
Roll Upper Back & Lats
Thoracic Extension Reps
Metcon
Metcon (Time)
40-30-20-10
Push Ups
Calorie Row
Target Time: 6-7 – Time Cap: 9
STIMULUS and GOALS
How to Pace: GRIND. The push up volume will likely add up, but there is no reason to stop moving on the row. Aim for as much non stop movement as possible.
How it should Feel: LACTIC ACID PARTY. This one will likely be limited from the pump of the push ups! Smart breaks are key and shaking out the arms can help.
WORKOUT STRATEGY & FLOW
Push Ups: Keep a solid plank position and aim to stay with consistent sets throughout the entire workout!
Row: You can be more aggressive here as the pull will compliment the push ups nicely. Aim to come out fast and hold onto an aggressive cal/hr pace.
Gymnastics
Toes-To-Bar (% of 1:00 test from last week)
4 sets @20%
–rest 30 seconds between sets–
—rest 1 minute–
3 sets @25%
–rest 30 seconds between sets–
—rest 1 minute–
2 sets @30%
—rest 2 minutes —
—THEN—
Max effort hang on rig
*Do not use grips for hang.
