New Ulm CrossFit – WOD
Warm-up
2 Rounds
1:00 Row
1:00 Bike
Mobility
Mini Band Glute Activation
Mini Band Shoulders
Metcon
Metcon (3 Rounds for time)
3 sets
21-15-9 (18-12-6)
Calorie Row
18-15-12 (16-13-10)
Cal Bike
*Rest 4 Min between sets.
Target Time each set: sub 5
Time Cap each set: 8
STIMULUS and GOALS
How to Pace: CHALLENGE! This one is about pushing yourself within each 4 minute segment and trying to get to that next part of the workout!
How it should Feel: GASSY into CARDIO! The first round will be quick and “breathy” but the subsequent rounds will make it turn aerobic. Goal is to aim for similar scores across rounds or slightly faster for each round.
Goal for both Machines (or if scaling for how long each portion should take):
21/18 Cals: 60-75 seconds
15/12 Cals: 40-50 seconds
9/6 Cals: 20-30 seconds
Row: You should focus on long, strong pulls with each row stroke. The bike will heavily affect legs (especially in later sets) so you should be prepared for this to happen. Breathing with each pull will assist you in better pacing and assist in preventing burning out early.
Echo Bike: Fatigue from the bike will build up across rounds. Utilize the strategy of ramping the bike up for 4-5 seconds and then coasting to a moderate/high intensity pace is a solid strategy for smaller rep requirements as seen in this workout.
Gymnastics
4 Rounds
1:30 on 1:30 off
X Strict Pull-Ups
Max Jumping Bar Muscle Ups
*Dips or Perfect Push-Ups
