New Ulm CrossFit – WOD
Warm-up
3 Rounds
10 SLD
5 Front Squats
:20 HSH or Plank
6 Step Over Lunges
Mobility
Child’s Pose
Forward Fold
Crossed Leg Twist
Weightlifting
Deadlift (5 x 4 (Building 65-75))
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes
25’-50’-75’-100’-125’-150’….
DB Fr. Rack Lunge 2×50/35
2-3-4-5-6-7….
Wall Walks
RX+ is HSW in same feet
Target Distance: 625’+ (through the 125’ lunge)
STIMULUS and GOALS
How to Pace: STEADY! WE have an 8-minute workout so move with a purpose and don’t be afraid to sell out as the clock is winding down. Every set matters in the ascending ladder. Goal should be to rest between the movements, not during.
How it Should Feel: LACTIC ACID PARTY! This is Legs and shoulders, so the pain will alternate back and forth.
WORKOUT STRATEGY & FLOW
Dumbbell Front Rack Walking Lunge: Find that sweet spot on holding the dumbbells that allow you to breathe. Keep your steps/pace consistent and don’t try to blow through each set. The goal should be to go unbroken on each lunge distance.
Handstand Walk: This will be the challenge of the workout. Depending on the space available, the goal should be at least 25’ unbroken sections. After each lunge give your shoulders a little shimmy shake before kicking up.
Workout goes quicker than you think so keep the rest short and sweet and give a real hard push at the last minute.
Cool Down
Roller
Upper Back, Lats
Quads, Hamstrings, Glutes
