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
