New Ulm CrossFit – WOD
Warm-up
4:00
25 Singles or Dubs
8 Scap Shrugs, 6 Kip to swing, 4 KAH
8 Squat Jumps
Mobility
Mini Band Glute Drills
10 Side to Side
10 Front to Back
30 Knees Out
15 Squats
Weightlifting
Back Squat (10-8-6-4-2)
70-75% for the set of ten and build from there.
After each set perform 15 unbroken wallballs
Metcon
Metcon (Time)
50 Air Squats
– straight into –
75-60-45-30-15
Double Unders
25-20-15-10-5
Toes to Bar
– straight into –
50 Air Squats
*KAH add 10 reps to each set*
Singles are double reps today
Target Time: sub 9 minutes
Cap Time: 12 minutes
STIMULUS and GOALS
Stimulus is moderate/moderate high pacing. We will begin and end this workout with a “cash-in” and “cash-out” of air squats. Be mindful to keep the cash-in at a pace that will not negatively affect you going into the actual workout.
WORKOUT STRATEGY & FLOW
Air Squats: Pace needs to be moderate through where the legs don’t blow up off the start. Keep the standards (full depth/full extension) and breathe through each rep. Last set you can burn the legs down but not off the start.
Double Unders: Hopefully it’s a good day, but the goal should be unbroken if you are comfortable with Mod/High reps. Relax the shoulders and only break if grip fatigue starts to set in early.
Toes to Bar: This is where we want to keep sets short and sweet. Goal should be 5-10 reps at a time with a quick turn around on rest. If this is your strong suit then push the pace a little and if not then play it safe.
