Daily WOD

Gideon

New Ulm CrossFit – WOD

Warm-up

2 Rounds

1:00 Echo Bike

10 Single Arm High Pull R/L (Light-Moderate)

5 Power Cleans (Start light and build)

100m Jog

Mobility

PVC Drills

Weightlifting

Split Jerk (1 DL + 1 Cln Pull + 1 Cln + 1 Fr Sqt + 1 Jerk)

4 Sets

Start around 60% of your jerk.

Metcon

Metcon (Time)

5 Sets

100m Run

3 Power Cleans (185/125)

10/8 Calorie Echo Bike Sprint

-Rest 2 minutes between Sets-

**If needed sub 125/100m Row**
Target Time each set: sub 2

Time Cap each set: 3

STIMULUS and GOALS

How to Pace: SPRINT!!! That means start and end fast for each set! We’ve built in plenty of rest for you so you can not slow down in any set!!

How it should Feel: GASSY! You will be out of breath with the speed of each set, but have time to recover

WORKOUT STRATEGY & FLOW

Run: Keep these fast and work on your lateral transitions.

Power Cleans: Don’t use over 70% of your 1RM Power Clean. These should be touch’n go or fast singles.

Echo Bike: End fast here as well! Get those RPMs up and don’t let them slow until the calories are done!