Daily WOD

Pug

New Ulm CrossFit – WOD

Warm-up

2 Rounds

1:00 Echo Bike

:30 Push Up Plank Hold

10 Front Squat (Empty Barbell)

10 Single Arm DB Press (each side)

10 Lateral Box Step Up (each side)

Mobility

Athletes Choice

Metcon

Metcon (2 Rounds for time)

21-15-9

Calorie Echo Bike

Strict Handstand Push Ups

-Rest 4 Min-

21-15-9

Calorie Echo Bike

Front Squats (95/65)

*Ladies: same calories as the men today 🙂
Target Time each set: 5-6 minutes

Time Cap each set: 8 minutes

STIMULUS and GOALS

How to Pace: SteADY! We ideally want consistent efforts on the bike and smooth, bigger sets on the paired movement with the bike.

How it should Feel: LACTIC ACID PARTY into CARDIO! This one will blow you up at first with the bike intensity and descending rep scheme, but the volume is long enough that it will turn more aerobic.

WORKOUT STRATEGY & FLOW

Calorie Echo Bike: Try to keep consistent output on this bike each workout and bump your speed as the calories decrease

Strict Handstand Push ups: We’d prefer to see 1-2 sets each round. If you must break to less than 5 reps at a time, then scale

Front Squat: This is a light weight! We want unbroken and fast sets throughout. Don’t drop the barbell at all! Don’t’ get sloppy but push your cycle rate