New Ulm CrossFit – WOD
Warm-up
3 Rounds
1:00 Row
20 Alt. Leg V-Up
10 Scap Shrugs
10 Kip to Swing
2-5 Strict Pull Up
Mobility
Laying Torso Twist
Child’s Pose
Low Lunge
Weightlifting
Clean and Jerk (3,2,1,1,1 From Hang Position)
Start at 60, 65 and then 3 sets at 70
Metcon
Metcon (4 Rounds for time)
4 sets: (Every 5:00)
16/13 Calorie Row
25 Stick Sit-Ups
20 Pull-ups
———————
Scaling Up: 20/16 Row (Verify with coach!)
Target Time: 2:30-2-50
Time Cap: 3:30 Each Set
STIMULUS and GOALS
How to Pace:
STEADY! The goal is to achieve similar times across all sets. Take the first one a little conservative, and then see if you can increase the pace on the next 4.
How it should Feel:
CARDIO! Everything is doable in a unbroken, non-stop manner so stay moving and keep the transitions aggressive, rest will follow.
WORKOUT STRATEGY & FLOW
Row: The pace here needs to be moderate (70-75%) with the goal to finish in under 75 seconds. Wind down the last few calories and be ready to make a fast exit.
Stick Sit-Ups: Non-stop with an aggressive hip drive!
Pull-ups: Unbroken would be awesome! Get some chalk quick and keep the hips snapping.
