Daily WOD

Ronald Acuna Jr.

New Ulm CrossFit – WOD

Warm-up

5 Cal Bike

10 Pause Cossack Squats

4 Cal Bike

6 Pause Push-Ups

3 Cal Bike

10 Scap Shrugs

2 Cal Bike

10 V-Ups

Mobility

10 Low Lunge T Hip Opener (R/L)

10 Alt Scorpion (R/L)

15 Roll to split

10 Down Dog to Cobra

Metcon

Metcon (Time)

50-40-30-20-10

Calorie Echo Bike

-Rest 1:1 between sets-
Target Time: sub 15-20 minutes (includes rest)

Time Cap: 30 minutes (includes rest)

STIMULUS and GOALS

How to pace: GRIND. This is a lot of calories on the echo bike, be prepared for it and stay tough!

How it should Feel: CARDIO. Consistency is key here. We are working on Engine

WORKOUT STRATEGY & FLOW

Don’t go out too hot! You will burn out. Use those arms and legs as equally as possible to help sustain power output the entire workout!

Gymnastics

Strict Toes-To-Bar (3 x 6 Tempo)

3 rounds for Quality:

3 reps of 3 second tempo Strict Toes to Bar on way up

[1 count on the way down]

–Immediately into–

3 reps of 3 second tempo Strict Toes to Bar on way down

[1 count on the way up]

—rest 2 minutes between sets—

After resting a full 2 minutes:

Complete 3 max effort Kipping Toes to Bar in 20 seconds

–rest 40 seconds beteween sets —

*Scaled: Use tuck up for tempo work [complete the tuck up strict] or just get straight legs as high as possible on the tempo count.

Toes-To-Bar (3 max effort sets :20)

Rest :40 between each