Daily WOD

Always

New Ulm CrossFit – WOD

Warm-up

2 Sets:

1:00 Bike

10 Single Arm High Pull R/L (Light-Moderate)

10 Front Squat (45/35)

10 Russian KB Swing (Light-Moderate)

-Then-

Build to 2nd Power Clean weight.

Mobility

Athletes Choice

Metcon (Weight)

4 rounds

5 Power Cleans (165/115)

3:00 Bike @easy pace

-Rest 3 Minutes-

3 rounds

4 Power Cleans (185/125)

3:00 Bike @easy pace

-Rest 3 Minutes-

2 rounds

3 Power Cleans (205/135)

3:00 Bike @easy pace
Score is total load

STIMULUS and GOALS

How to Pace: STEADY. We are working on barbell cycling volume at heavier power cleans! Don’t blow through the bike. Do the workout as intended.

How it should Feel: CARDIO. The volume here will add up and turn the workout more aerobic. Have fun with a solid sweat and moving some weight!

WORKOUT STRATEGY & FLOW

Power Cleans: Don’t end at over 85% of 1RM Clean. Go all singles here and work making each look the same! Work to catch in a good power position and not let your feet go too far out.

Bike: EASY. Use it to practice teaching your body to recover doing work (on a machine) between heavy lifting.

Metcon

Do the above OR this one

Metcon (No Measure)

Perform 30-40 minutes of Zone 2

This should be EASY work.

Choose between a Ski, Bike, Run, Or Row
How to Calculate Zone 2

Heart Rate Reserve (HRR) = 220 – Your Age – Resting Heart Rate (RHR)

Zone 2 Range:

Minimum = RHR + .5(HRR)

Maximum = RHR + .75(HRR)

EXAMPLE: for 30 Year Old with 60 Resting Heart Rate (RHR)

RHR = 220 – 30 – 60 = 130

Zone 2 Range

Minimum = 60 +.5(130) = 60+65 = 125

Maximum = 60 +.75(130) = 60+98 = 148

Zone 2 Range = 125 bpm to 148 bpm