New Ulm CrossFit – WOD

Warm-up

2 Rounds

1:00 Bike

10 Inchworms

5 Single arm DB RDLs (ea)

5 Single arm DB suitcase deadlifts (ea)

Mobility

Roller

Upper Back

Lats

Lower Back Side

Weightlifting

Deadlift (5 x 2)

3 Sets @ 80

2 Sets @ 90

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Burpee Dumbbell Deadlift (No RX weight, challenge yourself)

*12/10 Calorie Bike after each set
Target Time: 10-12 minutes

Time Cap: 15 Minutes

STIMULUS and GOALS

How to Pace: This is a high intensity workout that is going to be a GRIND!

How it Should Feel: The burpee pulse deadlift is a full body movement and stacking that with the bike will make this a LACTIC ACID PARTY!

WORKOUT STRATEGY & FLOW

Burpee dumbbell deadlift: consistency is key here! The reps will add up fast. Find a rhythm and stick with it.

Bike: aim for a moderate/fast consistent intensity across here. Your heart rate is going to be high on both movements so be prepared for that. Ideally, you will be able to hold the same pace across on the bike each set.

Cool Down

3:00 Slow Bike

Roll

Hamstrings

Glutes