New Ulm CrossFit – WOD
Warm-up
2 Rounds
1:00 Row
30 second Hollow Hold
10 KAH
10 KB OH Reverse Lunges (Light)
Mobility
Couch — Pigeon
Child’s Pose
Scorpion on floor
Metcon
Metcon (Time)
100 Synchro Toes-to-bar
150 KAH
*every time one person breaks, each partner performs a 50’ Kettlebell Overhead Walking Lunge (53/35) [alternate arms at 25′]*
**For the individual version, perform the same but no synchro**
Target Time: sub 9
Time Cap: 14
STIMULUS and GOALS
How to Pace: STEADY!. Form a strategy that will work for both partners! Big sets are good as long as y’all don’t fall off too much! We want to go at about 80% intensisty to start and try to get a big chunk of Toes To Bar out of the way so we can minimize the amount of lunges.
How it should Feel: PAIN!!: The toes to bar and lunge combo will get your heart rate elevated and also your grip fired up. We want you to push each other to your limits on this one! Don’t let your partner down and keep the intensity up til its over!
WORKOUT STRATEGY & FLOW
Toes to bar: plan a strategy for sets with your partner. Aim to maintain this and not blow up! We need to push the pace but not smoke ourselves on round 1. Ideally, rest and get in large chunks so this doesn’t turn into a Walking Overhead Lunge workout.
Lunge: No breaks. Reach the 50ft each time and alternate hands if needed each time you get to the lunge. Use this is your break from the toes to bar so aim for a relaxed grip on the kettlebell(s) and consistent/steady movement.
Metcon (Time)
3x (200m at mod pace, 100m easy),
Rest 5min,
3x (100m at 500m goal pace, 100m easy)
Rest 5min (full recovery),
500m at max effort (aka race effort)
SCORE: Finishing time from 500m at max effort
Compare your finishing times between this result and your Test 1 total time.
How many seconds between the two tests?
What weakness does your result highlight?
