New Ulm CrossFit – WOD
Warm-up
4 Rounds
20/16 Row (Increasing in speed)
25 Single Unders
5 Suitecase deadlifts (moderate) (each side)
5 Deadlifts (start empty bar and build in weight)
Mobility
Couch
Pigeon
Squat Hold
Banded Glute Activation:
Side to Side – 10
Front to Back – 10
Knees – 30
Squats – 15
Metcon
Metcon (2 Rounds for time)
2 Sets:
20/15 Calorie Row
5 Deadlifts 255/165
50 Double Unders
5 Deadlifts 255/165
50 Double Unders
5 Deadlifts 255/165
20/15 Calorie Row
-Rest 5:00 b/t sets-
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RX+ is 315/225
Target Time each set: sub 5 minutes
Time Cap each set: 7 minutes
STIMULUS and GOALS
Rinse, lather and repeat is what we are looking for here. Consistent on every movement with looking to rest between movements and not during.
WORKOUT STRATEGY & FLOW
Row: Moderate effort with a good steady pacing around 75%. Use the total body and breathe through the motion. Goal should be around 60 seconds.
Deadlifts: Weight is heavy so only approach the bar when you are ready to hit 5 unbroken reps. Drive through the floor and breathe.
Double Unders: Jump rope should be doable in unbroken sets. Relax the shoulders down and keep a relaxed grip on the rope.
