New Ulm CrossFit – WOD
Warm-up
2 Rounds
:30 Bike
:30 Row
8 Squat Jumps
4 Lateral Lunges
Mobility
Couch — Pigeon
Ankle — Squat Hold
Weightlifting
Back Squat (4 Sets of 5 Back Squat with (4:0:3:0))
**This should not exceed 60% of 1RM Back Squat
***Trend towards going too light and actually holding the tempo over going too heavy
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes
Bike 100/70 Calories
Row 2000m
**Each Cal & M of round 2 is a rep for score**
Target Rounds: 1.5+
Minimum Rounds before Scaling: None
STIMULUS and GOALS
How to Pace: STEADY & GRIND! Long workout and we need to just focus on dialing in early and stay consistent. Hit that first round, look at the clock and see if the pace can be maintained for however long is left.
How it should Feel: CARDIO! During this long aerobic workout we don’t need to go up tempo and push the pace (until the end).
WORKOUT STRATEGY & FLOW
Bike: Effort should be moderate (70%) and we want to focus on relaxing our shoulders and grip to save for the row. Get into a good breathing pattern to help keep the heart rate steady.
Row: Long and strong on the pulls while focusing a good leg/hip drive into the arm pull and then reverse the order back in. BREATHE!!!
