New Ulm CrossFit – WOD

Warm-up

2 Rounds

1:00 Row (Easy)

10 air squats

5 Inchworms w/ Pushup

:30 Row (Mod)

10 Goblet Squats (light/moderate)

10 Goblet Push Presses (light/moderate)

Mobility

Shoes Off Banded Ankle (2- 25’s)

Banded Pigeon

Banded Front Rack

Metcon

FULL SEND FRIDAY!!

Metcon (Time)

150 Wall balls (20/14)

*Every 2 Minutes on the Minute Perform 20/16 Calorie Row

**Start the workout with Wall Balls

———————————————

*Consider what you can row in about :60*
Target Time: 10-12 — Time Cap: 16

STIMULUS and GOALS

This is a high intensity stimulus workout meant to burn!

WORKOUT STRATEGY & FLOW

Wall balls: aim for big sets from the start! Send it from the beginning so that you spend less time on the rower.

Row: Keep a moderate/hard effort on the rower to eliminate the time spent there. But don’t go so hard that you can’t pick up the wall ball right away! You need to be done close to the minute mark to get some wall balls in!

Weightlifting

Power Clean and Jerk (WAVES OT :45)

Power Clean & Push Jerk Waves:

1 rep @ 60%

1 rep @ 65%

1 rep @ 70%

1 rep @ 75%

— rest 60-90 seconds —

1 rep @ 70%

1 rep @ 75%

1 rep @ 80%

1 rep @ 85%

— rest 60-90 seconds —

1 rep @ 75%

1 rep @ 80%

1 rep @ 85%

1 rep @ 85%+