New Ulm CrossFit – WOD
Warm-up
2 Rounds
1:00 Row (10 Damper)
15 Banded Good Morning
10 Inchworm (overreach)
10 Scap Shrugs
-Then-
Build to Deadlift weight
Mobility
Child’s Pose — Cat Cow
Down Dog to Cobra
Roller OH On Wall
Metcon
Metcon (Time)
21-15-9
Deadlift 225/155
Burpee Pull Up
————————
RX+ is 275/185
Target Time: sub 8 minutes
Time Cap: 10 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE. This workout hits you fast and hard! Go out at a challenging pace, but not full send.
How it should Feel: PAIN CAVE!. It is going to hurt. Be ready for it!
WORKOUT STRATEGY & FLOW
Deadlifts: aim for 1-2 sets on the deadlift each round, with 3-4 at the most if they are fast rest breaks. You’ve got to move quickly through these, knowing most of the time will be spent on the burpees.
Burpee pull ups: these will be a grind! Aim to pick a pace and stick with it throughout. Steady is the goal.
Try to use a bar that is about 8 feet off the ground or 6″ outside of your max reach!
Weightlifting
Overhead Squat
2 Snatch Push Press + 1 Tempo Overhead Squat (3 seconds down, 3 second pause) + 2 Overhead Squat x 2 sets @70%
2 Snatch Push Press + 1 Tempo Overhead Squat (3 seconds down, 3 second pause) + 1 Overhead Squat x 2 sets @75%
