Almond Joy

Almond Joy

New Ulm CrossFit – WOD


3 Sets:

1:00 Bike

10 Jumping Air Squat

-After 3 sets-

Build to Back Squat weight


Quad Smash with KB

Ankle/Calf on KB

Squat Hold


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


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!


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)


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.