New Ulm CrossFit – WOD
Warm-up
2 Rounds
1:00 Bike or Row
20 Alt. Leg V-Up
10 Inchworm w/Push Up
10 Air Squat
10 Scap Shrugs
Mobility
Athletes Choice 5:00
Metcon
Metcon (8 Rounds for reps)
Partner Workout
2 Rounds through the following:
AMRAP 3 Minutes
500/400m Row
Max Synchro Toes to Bar
—rest 1 Minute—
AMRAP 3 Minutes
28/21 Calorie Bike
Max Synchro Burpee Box Jump Over (24/20)
—rest 1 Minute—
AMRAP 3 Minutes
500/400m Row
Max Synchro Air Squat
—rest 1 Minute—
AMRAP 3 Minutes
28/21 Calorie BIke
Max Synchro Burpee Pull Up
—rest 1 Minute—
-no additional rest b/t rounds-
*If you perform indy, it is still Rxd. You will just not have any synchro movements.
This is 8 Sets total!
SCORE is total synchro reps each set (Machines don’t count towards score)
Target Reps Set 1: 25+
Target Reps Set 2: 15+
Target Reps Set 3: 50+
Target Reps Set 4: 10+
STIMULUS and GOALS
This is a ton of work. Key will be to communicate with your partner and not come out too hot while you are fresh and then fizzle out towards the end.
WORKOUT STRATEGY & FLOW
Coming off of the cardio movement you should be able to get right into the movement. Think moderate-fast pace on the machine and then consistent movement through the end of the time so that you don’t burn out.
Weightlifting
Squat Clean and Jerk
– 2 reps @ 70% (7/10 RPE)
– 2 reps @ 75% (7.5/10 RPE)
– 1 rep @ 80% (8/10 RPE)
– 1 rep @ 85% (8.5/10 RPE)
– 1 rep @ 80% (8/10 RPE)
– 1 rep @ 85% (8.5/10 RPE)
