New Ulm CrossFit – WOD
Warm-up
3 Rounds
10 Scap Shrugs + 2 Strict Pull-ups
10 Alt Forward Lunges
5 Cal Bike building in speed
5 Goblet Squats
Mobility
Athletes Choice 5:00
Metcon
Metcon (Time)
Partner Workout
10 Rope Climbs
300ft Front Rack Double Dumbbell Walking Lunge (2×50/35)**
50 Chest to Bar Pull Ups
100/80 Calorie Echo Bike
50 Chest to Bar Pull Ups
100 Double Dumbbell Squats (2×50/35)
10 Rope Climbs
**Split all reps as desired. The lunges must be done in 50ft unbroken increments.
CHECK THE BOTTOM OF THE NOTES FOR A SCALED BACK VERSION
Target Time: sub 30 minutes
Time Cap: 45 minutes
STIMULUS and GOALS
How to Pace: The pace should be CHALLENGING with the 1:1 work to rest ratio whenever we do a partner-style workout. Communicate a rep scheme for both prior that can highlight each other strengths and cater towards your weaknesses.
How it should Feel: Both you and your partner received an invitation to this LACTIC ACID PARTY. Workout hard, behave, and make sure you are home before dark.
WORKOUT STRATEGY & FLOW
Rope Climbs: 1 rep back forth, make sure you jump high and use your legs before your arms.
Lunge Walk: 6 lengths total for 3 each means 1 partner goes 50ft and then the other follows. Goal has to be unbroken so stay stepping and breathe through each rep.
Chest to Bar: Depending on skill and where fatigue is we would love for both athletes to hit moderately high sets to keep transitions at a minimum. Worst case, hit 5-10 rep snack and forth.
Echo Bike: A Timebase back and forth (30sec/30sec) can help partners of different calibers, or if both have similar endurance, then 10-15 calories go 1:1. Choose one that supports both and keeps the intensity up with close work to rest ratio.
Dumbbell Squats: 10-15+ reps back and forth is a good aim. Keep them fast and make sure to meet the standards.
SCALING
The SCALING aim is for both athletes to maintain a relatively high intensity with consistent effort.
Scaling option to finish near the target score:
Partner Workout
8 Rope Climbs
6 – 50ft Front Rack Double Dumbbell Walking Lunge (2×35/25)
50 Pull Ups
100/80 Calorie Echo Bike
50 Pull Ups
100 Double Double Squats (2×35/25)
8 Rope Climbs
