New Ulm CrossFit – WOD
Warm-up
3 Rounds
Rowling 150m (max penalty of 5 burpees over rower)
10 Banded good mornings
5 Deadlifts (empty bar)
40 Single unders
Mobility
Mini Band Glute Act.
Side to Side 10 ea
Front to Back 10 ea
Knees Only 30
Roll Lats & Upper Back
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes
20/15 Cal Row
15 Bar Facing Burpees
15 Deadlift (185/125)
75 Double Unders
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RX+ is 20 BFB, 20 DL 225/155, 100 Dubs
Target Rounds: 4+
Minimum Rounds before scaling: 3
Stimulus is moderate pacing across workout. Find a steady pace for all movements and attempt to maintain that across 20 minutes.
WORKOUT STRATEGY & FLOW
Row: Pacing should be staying around 65-70% effort here and even treat it as recovery in later rounds. Breathe through the motion and wind down the last few calories.
Bar Facing Burpees: You may face or be parallel with the bar (Parallel and staying low would be the efficient). Whatever you choose just make sure to keep moving at a pace that doesn’t throw the heart rate out of control.
Deadlift: 2-3 sets would be a safe bet for this even though it should be moderately light (55-60%). We want to save the grip and back since it’s a longer workout.
Double Unders: Depending on the day and your comfort level we recommend breaking up to save grip and fatigue. However, for some athletes it’s best to keep flowing once you start so if you feel good then keep moving and recover on the row.
Weightlifting
Deadlift (2-4″ Eccentric Def Deadlifts 6 EMOM x 3 reps)
Standing on plates, Pick up the bar & starting from the top, do 3 eccentric reps concentrating on the lats, core and shoulders staying tight all the way down. 5 second descent.
Home WOD
3 Rounds:
1:00 High Knees
20 Alternating Bodyweight RDLs (Total)
5 Inchworms
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes
10 Burpees
20 Alternating Chair Step Ups (Total)
60 Line Hops Or Jumping Jacks
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RX+
AMRAP 15 Minutes
10 Dumbbell Facing Burpees
20 Double Dumbbell Deadlifts (50s/35s)
60 Double Unders
This is a moderate intensity workout, focused on consistent movement and unbroken sets.
Accessory Work
3 Rounds
10 Tempo Double DB Bench (2 sec down/ fast up)
10 Tempo Double DB Bent Row (2 sec down/ fast up)
10 Seated Alt. DB Curls (each side)
