New Ulm CrossFit – WOD
Mobility
Banded Glute Activation
Banded Shoulder Activation
Warm-up
4 sets:
5sec acceleration to sprint,
5cal at 100/80cal goal pace,
5cal at easy recovery,
Rest 3:00 Then start the workout
Metcon
Bike Test (Time)
100/80 Cal Echo Bike for time
Use what you have learned with our pacing during the last 9 weeks and set a good aggressive pace for this test!
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 Minutes
60 Double Unders
6 Power Clean and Jerks 115/85
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RX+ is 80 Dubs + 8 C&J 135/95
Target Rounds: 6+
Minimum Rounds before Scaling: 4
STIMULUS and GOALS
How to Pace: We want you to CHALLENGE yourself with the pace across the entire 8 minutes Don’t try to be a hero and sprint the first round, because the money is made in the last 2-3 minutes, where you can continue to hold onto an aggressive pace.
How it should Feel: These workouts will be GRIPPY and GASSY. Forearms will be under constant tension with snapping and pulling, so be sure to shake the arms out between rounds.
WORKOUT STRATEGY & FLOW
Double Unders: High volume and high sets will be tough as rounds go on. Hold unbroken as long as you can until the “oh crap” face starts to develop and then look to break into 2 sets. Try and focus on keeping your shoulders relaxed down and not death gripping the handles.
Clean and Jerks: Play it safe and stick with singles while looking to increase cycle rate (decreasing rest between sets) once you past the 5 minute mark!
