New Ulm CrossFit – WOD
Warm-up
3 Rounds
8 DB Hi Pulls
6 DB Strict Press
8 Box Jumps, step down
8 Alt. Lunges
Mobility
Upper Pec Stretch
Shoulder Turn Back
Wall Sqt & Reach
Metcon
Metcon (Time)
3 rounds for time:
10 Alt DB Snatches 50/35
20 Box Jump Over 24″
30 Stick Sit Ups
-After 3 Rounds-
30 Front Rack Lunge 135/95
*Scale – 7,14,21 – 95/65*
*RX+: 70/50, Clear box, GHD
Target Time: sub 14
Time Cap: 18
STIMULUS and GOALS
How to Pace: STEADY! This is about picking a sustainable pace and continuing to perform work throughout! Stay smooth and don’t get rushed in the beginning!
How it should Feel: CARDIO! This is a greatly balanced workout but is long enough that it will eventually turn into a more “breathy” and “grindy” type workout.
WORKOUT STRATEGY & FLOW
DB Snatches: These can easily light the fuse on this workout, so open smooth!
Box Jump Overs: STay moving! Gather yourself for each jump, use your arms, but try not to rest for anymore than your turnaround after each rep here. You can find a great rhythm on these!
Stick Sit Ups: This is a challenging set but one we can still get through quickly with steady movement and minimal rest breaks. Your core will be fatigued so smooth is fast.
Lunges: This is it to finish! Be aggressive ehre and empty the tank! We’d love unbroken but are okay with 2-3 sets if needed.
Accessory
4 Rounds
10 – Floor Press
12 Reverse grip DB Floor Press
8 Seated Press (Eccentric)
10 Standing Alt DB Curl
*Rest as needed between rounds.
