New Ulm CrossFit – WOD
Warm-up
3 Rounds
:30 Row (Increasing Intensity)
8 Squat Jumps
:15 Handstand Hold
6 Push-ups
Mobility
Plank Step Throughs
Butterfly
Weightlifting
Push Jerk
Establish a 4 RM for the day. Then, perform a drop set at 10% and 15% of that 4 RM
Back Squat
Establish a 4 RM for the day. Then, perform a drop set at 10% and 15% of that 4 RM
Metcon
Metcon (2 Rounds for time)
2 Sets
30/24 Calorie Row
30 Thrusters (75/55)
120 Double Unders
-Rest 3 minutes between sets-
Target each: 5-6 – Cap each: 8
STIMULUS and GOALS
How to Pace: CHALLENGE. These are hard effort sets. Aiming for unbroken through all movements. Aim to hold an uncomfortable pace that is at the edge of your ability!
How it should Feel: LACTIC ACID PARTY! Recognize the leg burn is going to be real! Stay tough!
WORKOUT STRATEGY & FLOW
Row: Aim for moderate/hard effort on the row. Goal pace: 1300/1050+ cal/hour
Thrusters: This is a lighter weight than usual. Aim for unbroken here with a quick cycle time!
Double Unders: This is the last part of the workout! Stay tough and push the pace here knowing you have 3 minutes to recover in between sets.
