New Ulm CrossFit – WOD
Warm-up
3 sets
10 Squat Jumps
12 V-ups
6 Bottom Half Burpees
4 OHS PVC
Mobility
Couch
T Hip Opener
Weightlifting
Back Squat (:03 Pause each rep – 8,6,4,3)
Metcon
Metcon (4 Rounds for time)
4 sets (1 set every 3:00)
10 Burpee Box Jump Overs 24″/20″
10 Overhead Squats 135/95
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Scaled: Step over box & 95/65
Target Time each set: sub 1 minute 45 seconds
Time Cap each set: 2 minutes 30 seconds
STIMULUS and GOALS
This workout is focused on smooth, fast efforts with fast burpees and positioning being key.
How it should Feel: Aggressive. We want each interval to be unbroken and fast. You shouldn’t stop moving at any point!
WORKOUT STRATEGY & FLOW
Burpee Box Jump Overs: We want these fast! This is a great workout to work on your speed with these as well as holding onto a faster speed than you normally do here.
Overhead Squats: This weight should be light/moderate to moderate (not over 60% of 1RM OHS). All sets should be unbroken, even if it is a challenge to do so. Take any extra time needed to open those hips and thoracic spine up beforehand for a great workout.
