New Ulm CrossFit – WOD
Warm-up
5:00
5 Cal Row
6 SLD
3 Hang P Cln
4 Lateral Burpee Over Bar
Mobility
Lacrosse Ball
Smash Rotator
Smash Ant & Post Delt
Metcon
Metcon (Time)
AMRAP 2 Minutes
12/10 Calorie Row
6 Power Cleans 135/95
20 Burpee Pull Ups
– Rest 1:00 after each 2:00. Continue until 20 total burpee pull-ups have been accumulated – Scale row and cleans to get :50 on the burpee pull-ups
Target number of sets: 3 or less = sub 8 minutes
Maximum number of sets before scaling: 5 = 15 minute time cap
STIMULUS and GOALS
How to Pace: CHALLENGE! Coming out with an all out pace won’t end well here. Need a strategic game plan to finish within the target sets. Goal should be to have at least 50 seconds of muscle up work.
How it should Feel: PAIN! You can’t win a marathon without chafing a few nipples. Suck it up through the bike and cleans to have some time on the rings.
WORKOUT STRATEGY & FLOW
Bike: Goal needs to be around 35-45 seconds. Ramp up the bike for 5-10 seconds, settle into a moderate high effort and ease down the last 2 calories.
Sandbag Cleans/ Power Cleans: Weight is heavy but doable for consistent non stop reps. Pacing needs to be pushed here (won’t be easy after bike) where we can’t hesitate rep to rep.
Muscle ups: To finish within the 3 sets you need to average at least ⅓ of your total muscle ups in the workout per set. Look to hit a big set (not to failure) into a quick rest and back at it for a few small sets to keep the target time in reach.
