New Ulm CrossFit – WOD
Warm-up
3 Rounds
100m Jog
8 Squat Jumps
10 Alt Spidermans
Mobility
Pigeon
Ankle
Forward Fold
Metcon
Metcon (Time)
30 Wall Balls 20/14
200m Run
26 Wall Balls 20/14
200m Run
22 Wall Balls 20/14
200m Run
18 Wall Balls 20/14
200m Run
14 Wall Balls 20/14
200m Run
10 Wall Balls 20/14
Target Time: 10-12 minutes
Time Cap: 15 minutes
Stimulus for this workout is all about managing the workload of the wallballs. Moderate intensity while trying to stay consistent with pace and reps.
WORKOUT STRATEGY & FLOW
Wallballs: This is the workout and needs to be approached with a plan. Unbroken is great if you know you can do it for all sets, but planned breaks will keep you moving fast as well.
Run: This needs to be approached as a recovery run. Meaning we don’t want to come out hot on this cause that will only take away from the wallballs. Keep pace light and relax the shoulders to help stay loose. Wind down the last few meters to allow for quick work back to the medball.
Weightlifting
Snatch (6 EMOM x 2 @ 1 weight)
Snatch Grip Deadlift (3 x 3 @ Heavy weight)
Home WOD
3 Rounds
100m Jog
10 Alt Spidermans
15 Air Squats
Metcon
Metcon (Time)
400m Run
84 Air Squats
400m Run
60 Air Squats
400m Run
42 Air Squats
400m Run
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RX+
400m Run
42 Double Dumbbell Front Squats (50s/35s)
400m Run
30 Double Dumbbell Front Squats (50s/35s)
400m Run
21 Double Dumbbell Front Squats (50s/35s)
400m Run
This is a chipper style workout focused on consistent pacing and smart breaks.
Run: if you don’t have space to run, sub 1:00 high knees per 400m.
Air squats: aim for sets of 30+ throughout.
Accessory Work
3 Rounds
1:00 min Plank
30 sec side plank (each side)
30 flutter kicks (each side)
