New Ulm CrossFit – WOD
Warm-up
3 Rounds
100m Run
10 Scap Shrugs, 6 kip to swing, 2 knees to elbow
5 Thrusters (barbell)
10 Lunges
Mobility
5:00 Athletes Choice Mobility
Metcon
Metcon (Time)
4 rounds:
*Run* Rounds 1 & 3 – 400m Run / 2 & 4 – 200m Run
20 Toes To Bar
10 Thrusters (115/85)
12 Front Rack Lunges in place (115/85)
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RX+
Bar at 135/95 and Bar held OH for Lunges
Target Time: sub 15 minutes
Time Cap: 20 minutes
STIMULUS and GOALS
This is a high heart rate lung burner.
WORKOUT STRATEGY & FLOW
Bike erg: Aim for a moderate/hard effort here. This will be your recovery point in the workout so don’t go out too hot.
T2B: aim for 1-2 sets throughout.
Thrusters: aim for unbroken sets. If you plan to break before the lunge, go 9 thrusters, rest and then complete the last thruster before heading into the lunge.
*Walking overhead lunge: aim for unbroken here. Focus on smooth steps instead of speed. No shuffle steps.
Goals
Remainder of class for goals
Home WOD
3 Rounds:
1:00 Marching
10 Stepback Lunges (Total)
10 Glute Bridges
Metcon
Metcon (5 Rounds for reps)
5 Sets:
AMRAP 3 Minutes
20 Jumping Lunges
20 Alternating Leg V-Ups
Max Box/Chair Step Ups
-Rest 1:00-
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RX+
5 Sets:
AMRAP 3 Minutes
20 Jumping Lunges
20 Alternating Leg V-Ups
Max Dumbbell Box Step Overs (50s/35s)
-Rest 1:00-
Three minute workouts will go fast! Go out at a fast pace and hold on at the end with the step ups. There is a time cap of 1:30 on the jumping lunges and alternating leg v-ups. If you haven’t made it through those moves by that time, move on to the max chair step ups. ONLY RECORD the max reps of box/chair step ups.
Jumping lunges: Aim to keep these in 1-3 sets. Keep the breaks quick – the legs will burn!
Alternating leg v-ups: Aim to keep these in 1-2 sets. Make sure to get your upper back and shoulders up off the floor.
Max chair step ups: Aim to keep moving for the remainder of the 3 minutes. Only recored these reps for your score each set.
Accessory Work
3 Sets:
10 Cat Cow Exercises
10 Birddogs (each side)
20 Supermans
