New Ulm CrossFit – WOD
Warm-up
3 Rounds
10 Good Mornings
5 Front Squats
10 SLD
Mobility
Athletes Choice
Weightlifting
Snatch (HVY 1)
Clean and Jerk (HVY 1)
Metcon
Metcon (Time)
100′ Farmers Walk AHAP
2 Front Squats (205/135)
3 Deadlifts (275/185)
2 Front Squats (205/135)
100′ Farmers Walk AHAP
Do the farmers walk with DB or KB’s
Target Time: sub 3
Time Cap: 4
STIMULUS and GOALS
How to Pace: SPRINT! This is a sprint “within” each movement and smooth transitions between movements. You have some time because it is only “9” reps but you must have some urgency to finish each rep quickly when you are at each station.
How it should Feel: HEAVY!! This depends on what type of athlete you are, but use appropriate loads and make it feel heavy, challenging, but also SAFE! (Don’t do anything dangerous or unwise with the loads you choose).
WORKOUT STRATEGY & FLOW
Yoke: This is by far the heaviest part! Challenge yourself here but get the core BRACED beforehand and we highly recommend a belt.
Front Squats: This should not be over 85% of your 1RM ideally. Use something that you can squat clean into and hit both reps, but is still heavy.
Deadlifts: This is also ideally not over 85% of your 1RM. Stay BRACED before your lift and think about your legs pressing through the floor! Lat engagement is helpful with this load too!
