New Ulm CrossFit – WOD
Warm-up
3 Sets:
1:00 Bike
10 Jumping Air Squat
-After 3 sets-
Build to Back Squat weight
Mobility
Quad Smash with KB
Ankle/Calf on KB
Squat Hold
Metcon
Metcon (4 Rounds for time)
4 Sets (1 set every 5 Minutes)
15/12 Calorie Bike
10 Back Squats (185/125)
RX+ 225/155
Target Time each set: sub 2
Time Cap each st: 3
STIMULUS and GOALS
How to Pace: SPRINT into STEADY!! These are hard effort sprints on the bike into smooth back squats
How it should Feel: PAIN and LACTIC ACID PARTY! Expect a serious leg burn!! Drive through the hole on the squats and stay tight!
WORKOUT STRATEGY & FLOW
Bike: as it says in the workout description.. It’s time to go FAST!
Back squats: These should be unbroken each set! Make sure to take a second to transition from the bike to the squats if needed! Focus on maintaining a strong core and good leg drive each squat. Don’t use over 65% of 1RM back squat.
Metcon (Time)
Warm-Up:
5 Sets:
5 Strokes (Pulls) Acceleration to 100% (Max Pressure)
3 Strokes (Pulls) at 100% (Max Stroke Rate)
3 Controlled Strokes (Pulls) at 98% (Settle Intensity)
*Full recovery between sets.
Main Workout
4 Sets
5 Strokes (Pulls) Acceleration
5 Strokes (Pulls) at 98% (Controlled Technique)
10 Strokes Easy Pace
-Rest 30 Sec-
100m Sprint
100m Easy Pace
*Rest 1 Min between sets.
Score: Finishing time from the fastest 100m sprint.
